Women: Get Hot with these 4 High Intensity Kettlebell Workouts
For the following 4 workouts, we’re going to stick to good, old fashioned interval training. Interval training is where you perform a movement for a high intensity level for a given time frame, followed by a short period of rest.
For each exercise below, perform the movement for 90 seconds straight through, followed by 90 seconds rest. You will probably need to rest within the 90 second period.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
For example, if you’re doing Kettlebell swings and you get tired after 30 seconds, then take a few breaths, and keep going. Try you hardest to keep moving for the entire 90 seconds.
Then, take a complete 90 second break. Drop the Kettlebell on the floor (because even holding it will work your lats and forearms). Pace around if you wish, but try and catch your breath.
After this sequence, move on to the next exercise. You will do 4 exercises per workout. This will last 12 minutes. And you’re done! That’s all you need. Here are the movements you will use:
Workout #1:
- 1 Arm Overhead Squat (Alternate Hands every 5 repetitions)
- 1 Arm Military Press (Alternate Hands every 5 repetitions)
- Windmill (Alternate Hands every 5 repetitions)
- 2 Arm Burpees KB Clean (Hold two Kettlebells, perform a burpee, but instead of jumping, clean the Kettlebells on your way up).
Workout #2:
- 1 Arm Row (Alternate Hands every 10 repetitions)
- 1 Arm Swings (Alternate Hands every 10 repetitions)
- 1 Arm KB Front Squat (Alternate Hands every 10 repetitions)
- Around the World (Alternate Direction every 10 turns)
Workout #3:
- KB Snatch + Overhead Squat (Alternate Hands every 3 repetitions)
- Burpee, KB Clean, 2 Arm Press
- Turkish Get Up (Alternate Hands every 3 repetitions)
- 2 Arm Front Squat
Workout #4
- 2 Arm Snatch
- 2 Arm Row
- Windmill (Alternate hands every 5 repetitions)
- Around the World (Alternate Direction every 10 turns)

NOTE: This is an extremely brutal program (especially workout #3). If you can’t handle this, then might want to start off with some simpler workouts to build yourself up.
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