40 Min Intense Bodyweight Cardio and Kettlebell Strength Workout

About this workout

A 39-minute hard-level HIIT and strength workout for the whole body, using a kettlebell.

How it runs

After a 24-second intro, you move through 39 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

• Alternating single-arm swing (kettlebell)
• Kettlebell swing (kettlebell)
• Squat hold with figure 8 (kettlebell)
• Windmill (kettlebell)
• Goblet squat (kettlebell)
• Bulgarian split squat (kettlebells)