This 40-minute full body HIIT workout combines high-intensity intervals with kettlebell training using an 8 kg (17.6 lbs) kettlebell. It is designed to be done comfortably at home, and it moves through exercises that target all the major muscle groups for a balanced session. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/40-min-full-body-hiit-workout-with-kettlebell This is a follow along session with no talking, so you can simply press play and move with me. Each work block lasts 50 seconds and is followed by a 10-second break, with a beep signaling every transition so you always know when to switch. The dynamic nature of kettlebell training lets you engage several muscle groups at once, which supports functional strength and better coordination while you build cardiovascular fitness and endurance. Equipment: one kettlebell. I am using 8 kg (17.6 lbs), a manageable weight that challenges the muscles while allowing for proper form and control. If you have a different kettlebell weight, feel free to adjust it to your fitness level. We start with a warm up to prepare your muscles and finish with a calming cooldown to aid recovery, so everything you need is included in the video. This workout is perfect if you: - Want a full body session that trains strength and cardio together - Prefer training at home with a single kettlebell - Like following along without talking, guided by beeps and timed intervals - Appreciate having the warm up and cooldown built into the session Grab your kettlebell, clear some space, and enjoy every round with me. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c TABATA & HIIT CARDIO: https://www.youtube.com/playlist?list=PL5plC0cg6M70ECI0TWsmf0_Kinagoglzo WORKOUT CHAPTERS 0:00 Intro 0:25 DEEP SQUAT TWIST 1:25 LOW LUNGE + ARM ROTATE 2:25 LOW LUNGE + ARM ROTATE 3:25 GOOD MORNINGS 4:26 SQUAT TO STEP-THROUGH ALT. 5:26 ALT. CLEAN TO INCHWORM TO PUSH-UP 6:26 CRUNCH HOLD ALT. KNEE DRIVE 7:26 PULL-THROUGH + CRUNCH KB. TO TOES 8:26 SIT-UP - STAND-UP - OVERHEAD KB. PRESS 9:26 SQUAT HOLD + UPRIGHT ROW 10:26 ALT. SINGLE ARM SWING 11:26 CLEAN + PUSH PRESS 12:26 ALT. SINGLE ARM SWING 13:26 CLEAN + PUSH PRESS 14:27 ALT. SINGLE ARM SWING 15:27 HALF KNEELING - ALT. 3X WOODCHOP 16:27 KNEELING HALO + TRICEPS EXT. 17:27 TRIANGLE WINDMILL 18:27 TRIANGLE WINDMILL 19:27 KNEELING BICEPS CURL 20:27 SQUAT HOLD + CLEAN + KNEELING 21:27 THRUSTERS 22:27 THRUSTERS 23:27 3X ROW + RETREAT 3X SWINGS 24:28 3X ROW + RETREAT 3X SWINGS 25:28 CLEAN + PUSH PRESS + OVERHEAD REV. LUNGE 26:28 CLEAN + PUSH PRESS + OVERHEAD REV. LUNGE 27:28 DEAD BUG 28:28 DEAD BUG 29:28 SINGLE ARM CHEST PRESS + GLUTE BRIDGE HOLD 30:28 SINGLE ARM CHEST PRESS + GLUTE BRIDGE HOLD 31:28 2X KB. PULL-THROUGH + BURPEE 32:28 SQUAT HOLD + FIGURE 8 33:28 3X KICK STAND SQUAT + 3X ROW 34:29 3X KICK STAND SQUAT + 3X ROW 35:29 CHILD POSE VARIATION 36:29 ALT. SCORPION 37:29 HAMSTRING STRETCH 38:29 HAMSTRING STRETCH 39:29 CAT-COW