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The 20/20 Kettlebell HIIT Workout For Shredded Muscle

The 20/20 Kettlebell HIIT Workout For Shredded Muscle

  1. Are you interested in building lean muscle?
  2. Do you have an interest in supercharging your fitness program?
  3. Are you interesting in a simple and highly impactful HIIT workout that you can do utilizing the kettlebell?
  4. Are you interested in time efficiency?

Have you tried a kettlebell HIIT workout? So as a strength and conditioning coach I’m all about hitting heavy lifts and building strength. However there are times when you mentally and physically have to challenge yourself. Therefore there are times when you have to challenge your fitness. Certainly, there are times when simplicity is necessary for you to get in a day’s work. So on these days the goal for you should be about work output. As a result all your thinking should be limited to hammering away at the one or two tasks at hand for some serious volume. Therefore, this is precisely the goal for today’s training.

The 20/20 Kettlebell HIIT Workout

It’s no secret that HIIT workouts are great for you to get in a high level of conditioning. When it comes to having a busy life schedule, wanting to maintain a high level of physical function, and optimizing your opportunity to acquire some shredded muscle then you’ve got to be willing to train in a way to ensure your success in obtaining these goals.

Black and white image of Brandon holding a pair of kettlebells in the rack position.

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One solid guarantee for doing this is by applying a simple training model. One key strategy I like to employ for both myself and my students is with the application of the 20/20 kettlebell HIIT workout.

This workout is very simple in it’s structure and the goal is to ensure that you’re training both pull and push related movements to optimize your function. It’s also about helping you to get in a high level of conditioning by stressing your physical work capacity. Perform the 20/20 kettlebell HIIT workout in the following manner.

The idea behind the 20/20 is to superset 20 repetitions of kettlebell swings with 20 repetitions of another push related movement. This can involve combining 20 kettlebell swings with 20 push-ups, 20 swings with 20 mountain climbers, 20 swings with 20 bodyweight squats, etc.

For moderate to advanced trainees the goal here to do this for 8 rounds. For very advanced trainees the goal here is to execute 10 rounds of the 20/20 combination.

A an image of a female athlete swinging a kettlebell from a ground view.

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20 kettlebell swings

20 push-ups

x 10 rounds

Total=400 repetitions

20/20 Kettlebell HIIT Workout: The Takeaway

A few things to note regarding this workout is that you want to be proficient in how to perform kettlebell swings. In addition to this you don’t want to fall into the trap of hammering out all 8 or 10 rounds of this combo in a hurried manner compromising your technique in an effort to beat the clock. Challenge your effort while making sure each set is executed with a high level of quality.

Are you currently doing a kettlebell HIIT workout? 

Are you currently focusing on developing shredded muscle? 

Post up in the comments here below. 

Step up your conditioning and time efficient workouts with my 30 Introductory HIIT Workouts training program. 

30 Introductory HIIT Workouts 

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Brandon Richey performing sprints during a kettlebell HIIT workout

Also if you want to learn how to tie these together then make sure you check out my brand new 120 Day Functional Fitness Training Program right here below! I guarantee it’ll get you into the best shape of your life, or I’ll give you your money back no questions asked.


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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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