30 Minute Kettlebell HIIT for Fat Loss | Fast-Paced and FUN High Intensity CARDIO + TONING Workout

How’s the summer treating you, Killer B??  Isn’t it funny how even though the days are longer, there doesn’t actually seem to be any more hours to get things done?  🙂  I get it.  You need workouts that are quick and efficient now more than ever, so you can squeeze every bit of fun into these sun-soaked, and hopefully beach-filled days.

That’s why I made this Kettlebell HIIT workout for you.  It’s fast, it’s thorough, it’s fun, it’s sweaty, and it’s designed to turn you into a fat-burning machine in a short amount of time!  We’ve got it all covered here:  cardio, strength, and core stability, plus a warm up and cool down in just under 30 minutes.

This workout is perfect for you if you’re a little bit familiar with kettlebells already (I’ve rated it Beginner+), because it moves along very quickly with moderate-length intervals of back-to-back exercises and there are some tricky transitions.  On the plus side, there’s no jumping or hopping of any kind, and once we’re down on the ground, we stay there through the end of the workout.

Kettlebell HIIT for Fat Loss - High Intensity Strength + Cardio Home Workout Breakdown from Pahla B Fitness

Here’s the breakdown:

30 Minute Kettlebell HIIT for Fat Loss | Fast-Paced and FUN High Intensity CARDIO + TONING Workout


Equipment:  One KETTLEBELL

Warm Up and Cool Down:  Both are INCLUDED

Exercise Time:  28 minutes

PURPOSE of Workout:  High heart rate cardio increases your cardiovascular health and endurance, as well as burning calories (which helps your body burn fat); high volume strength training builds muscle endurance and tone, which boosts your metabolism and also assists in burning fat.

This WORKOUT is Good For:  Beginners with some kettlebell experience; athletes and runners who want to build endurance and core strength; exercisers who want an efficient and thorough workout; exercisers who like to work out barefoot; anybody with weight loss or general health and fitness goals

Where I was SORE Afterward:  While I was doing the workout, I didn’t think it was too tough, but by the end of the day, my shoulders and upper back were feeling it.  And by the next morning, my butt had also joined the Achy Muscle Club.  The soreness lasted about a day and was just mild to moderate.


  • Arm Circles
  • Arm Crossers
  • High Knees
  • Booty Kickers

MAIN WORKOUT (timer is set for intervals of 30 seconds and 20 seconds; exercises are performed in “sandwiches” of three exercises – 30 seconds, 20 seconds, and 30 seconds – before resting for 20 seconds):

  • Left Slingshots + Halos + Right Slingshots
  • Left Split Squat with Drinky Bird + Squats + Right Split Squat with Drinky Bird
  • Left Hand Swing + Double Hand Swing + Right Hand Swing
  • Left Push-Press + Delt Raises + Right Push-Press
  • Left High Pulls + Deadlifts + Right High Pulls
  • Left Half Get Ups + Toe Reaches + Right Half Get Ups

FINISHER (perform this pair twice):

  • Renegade Rows + Russian Twists


  • Full body static and dynamic stretching to relieve soreness and promote flexibility


Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/mMKAIuQzCRI

Leave a comment if you have any questions about the workout – I love to hear from you and I’m always happy to help you get YOUR best workout!

Cheers to your good health and a happy summer,

Love Pahla

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