Tight on time but sick of bodyweight HIIT workouts? This is the circuit for you.
Starting with kettlebell swings activates your hips, glutes, shoulders and back, and if performed correctly will work you hard without affecting your performance in the other exercises.
The higher rep range for the squats, meanwhile, will give your upper-body muscles a little more recovery so you can continue the circuit without resting.
If you’re an experienced trainer, repeat the circuit continuously without rest for 15 minutes (as many rounds as possible), but if you’re a beginner, rest for a maximum of 30 seconds at the end of each round.
1a. Kettlebell Swing x 12
- Hold a kettlebell in both hands at thigh height.
- Bend forwards and swing it through your legs.
- Straighten up and use a hip thrust to drive the kettlebell up until it reaches shoulder height.
1b. KB Front Squat x 20
- Stand with feet shoulder-width apart, holding two kettlebells in the rack position.
- Squat as low as you can, then drive back up through your heels.
1c. KB Floor Press x 10
- Lie on the floor, holding the kettlebells in the rack position either side of your chest.
- Drive your feet into the floor and press the weights straight up.
- Lower the kettlebells slowly back to the start.
1d. KB Plank x 30 secs
- Assume a high plank position, with hands on the kettlebells, directly under your shoulders.
1e. KB Shoulder Press x 10
- Stand with feet shoulder-width apart, holding kettlebells in the rack position at shoulder height.
- Keep your core braced as your press the weights up.
- Lower back to the rack position.
1f. KB Towel Curl x 8-10
- Wrap a towel around the handle of a kettlebell and hold both ends.
- Curl the weight up until your forearms are at mid-chest height.
- Return to the start with control.
Model: Nik Naidoo
Photography: Eddie Macdonald