Kettlebell Interval Training Routines

Interval is a lot of fun, and a great way to burn fat. But, if you’re stuck at home then you’re kind of limited to the kind of exercises you can use in your . Not if you have a Kettlebell!

The Snatch

The is a great movement you can use to perform your . Since the goal of is to get your heart rate up, Snatches, get the job done!

Here’s how you do a Snatch:

There’s a couple of ways you can set up a good interval . But my favorite workout is to choose a certain number of snatches to perform, and keep going until all are completed. For example:

Snatch Goal: 50 snatches


  • Do maximum number of snatches with left hand. for 30 seconds, and repeat with right hand.
  • Keep moving in this manner until all 50 snatches are completed with each hand.

60-Second Swings

Swings are another great way to perform intervals. Just grab a Kettlebell, and swing away. For the 60 second , you’re better off going lighter, and doing swings with 2 hands. Perform as many repetitions as possible, followed by a 60 second rest.

2-3 Work to Rest

You can experiment with the interval rep/set scheme. An advanced way to set up an interval workout is to use the 2-3 work to rest ratio. So, you an do 10 minutes of swings followed by 15 seconds of rest.

Here are some other examples of the 2-3 ratio:

  • 36/54
  • 8/12
  • 24/36
  • 16/24
  • 48/72

Experiment, and come up with your own method. Or, you can grab Craig Ballantyne’s 31 Interval Training Workouts manual. This manual is full of amazing and unique interval workouts to keep your workouts fun and exciting.


About Parth

Parth Shah is the creator of which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

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