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Functional HIIT Workout For Building A Lean Physique

Functional HIIT Workout For Building A Lean Physique

  1. Are you interested in building functional fitness while blowtorching a ton of calories within a single workout?
  2. Do you currently struggle to figure out how to maximize your training and results in the most time efficient manner? 
  3. Do you enjoy training with kettlebells and implementing HIIT workouts? 

In order to build a l lean physique in a time efficient manner you need to incorporate a kettlebell into a killer HIIT workout. Today I’m going to give you a single HIIT workout to elevate your fitness, conditioning, and strength in order to help you build a serious level of physical work capacity.

Functional HIIT Workout

In the following workout you’ll want to get your hands on a single kettlebell and some open flat space to move around. This workout will also require you to have access to an interval timer.

In order to execute this workout I’ll assume your kettlebell swing technique is on point and that you know how to execute a hard style kettlebell swing. I’ll also assume that you’re proficient with how to sprint.

Depending on your individual fitness and ability level you will need to gauge which size kettlebell to use in your functional HIIT workout. I’ll include some general recommendations here below, but again use good judgement to scale up or scale down your intensity based on your individual fitness and ability level.

Kettlebell Recommendation For Functional HIIT Workout: 

Man grabbing the kettlebell handle by the sides and holding it in front of him.

Make sure you give your functional HIIT workout routine an upgrade by jumping on my 30 Introductory HIIT Workouts. Click the image above to learn more!

When looking at the following workout keep a few things in mind. First, when you see two numbers and the “x” the first number listed is referring to the number of sets and the second number is the number of reps to perform. As an example “10×20” would mean 10 sets of 20 reps which would be a total of 200 reps.

In addition to this if you see the word “superset” you’ll also see two exercises listed directly after. These will follow with the designated number of sets and reps. In this scenario perform the first mentioned exercise listed and its designated number of repetitions and then immediately follow this with the second listed exercise and its designated number of reps.

An example would include the following…


Kettlebell swings: 10×20=200 

Push-ups: 10×10=100

In this example you would perform the 20 kettlebell swings followed by the 10 push ups. This is the superset which is treated like a single working set by combining both exercises. You would continue to perform both exercises back to back for the designated 10 sets.

Big red kettlebell that is scuffed at the handle and around the sphere.

To kick your functional HIIT workout routine into overdrive make sure you jump on my 30 Introductory HIIT Workouts. Just click the image above to learn more!

Functional HIIT Workout

Beginner to intermediate: 16 kg (35 lb.)

Intermediate to advanced: 20 kg (44 lb.)

Advanced: 24 kg (53) and up!

Warm up and mobility: 

Saddle stretch: 2 minutes

Skips: 5×10 yards

Toy soldier/Frankenstein marches: 5×10 yards

Workout: Perform the superset and give yourself 2 to 3 minutes rest between each superset. 

Mark off 30 yards for a straight running lane.


Kettlebell swings: 10×20=200

Sprints: 30 yards x 10=300 yards 


Functional HIIT Workout: The Takeaway

Give this workout a try if you’re serious about supercharging your fitness and taking your training to the next level. Just remember to be smart and to work within your limitations.

Are you currently implementing any functional HIIT workouts into your own training? 

How many days a week do you perform HIIT workouts? 

Post up and share in the comments here below. 

Also for a LIMITED TIME ONLY if you order my 120 Day Functional Fitness Plan you will be able to take advantage of my special discount bundle consisting of…

→210 Days Of Training!←


Click On Image Here

Man holding an atlas stone on his shoulder displaying functional fitness


Make Sure To Jump On My 30 Introductory HIIT Workouts training program. 

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Brandon Richey Fitness ghost man logo for HIIT Workouts

Related Articles: 

3 Top HIIT Workouts For MMA Fitness

4 Guaranteed Ways To Get A Functionally Strong Body

5 Unique Strength Drills To Enhance MMA Performance And Serious Fitness

5 Short Burst Time Efficient HIIT Workouts







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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