Kettlebell Power Intervals — 27 Min Endurance

27-minute advanced HIIT workout for gym training. Includes 4 minutes of warm-up, 20 minutes of structured work/recovery intervals, and 3 minutes of cool-down. 4

Duration

27 min

Difficulty

advanced

Equipment

kettlebell

Muscle groups

posterior chain, core, cardiovascular

Exercises

1. 1. Dynamic warm-up: easy march and joint mobility

   1 sets · 4 min reps

   March easily for 2 minutes, then perform 1 minute of gentle arm circles and 1 minute of controlled hip hinges. Gradually increase heart rate.

2. 2. Bodyweight squat — Interval 1

   5 sets · 45 sec work / 15 sec recovery per round reps

   Sit hips back and down, track knees over toes and stand tall. Complete 5 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

3. 3. Reverse lunge — Interval 2

   5 sets · 45 sec work / 15 sec recovery per round reps

   Step back softly, bend both knees within comfortable range and alternate legs. Complete 5 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

4. 4. High plank shoulder tap — Interval 3

   5 sets · 45 sec work / 15 sec recovery per round reps

   Widen feet, brace abs and minimize hip rotation as you tap shoulders. Complete 5 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

5. 5. Kettlebell swing — Interval 4

   5 sets · 45 sec work / 15 sec recovery per round reps

   Use a hip hinge, not a squat; keep spine neutral and stop when technique fades. Complete 5 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

6. 6. Cool-down: slow walk and breathing

   1 sets · 3 min reps

   Walk slowly for 2 minutes and finish with 1 minute of comfortable breathing and gentle mobility. Do not stop abruptly.