30 Min Kettlebell HIIT Workout | 30 Moves, No Repeat | Burn Fat & Build Muscle

30 minutes, 30 different kettlebell moves, and not one repeat. This full-body kettlebell HIIT workout runs 40 seconds on and 20 seconds off to burn fat and build muscle at the same time, using just one bell. Press play and follow along: five 6-move blocks (Groove, Power, Strength Cardio, The Burn, Core Finish) that build to a peak and end on a 40-second squat hold you won't forget. INTERVALS: 30 rounds, 40s on / 20s off 30 moves: 1. Halo → Slow circles, ribs down, open the shoulders 2. Goblet Squat → Elbows inside knees, chest proud, sit deep 3. Around The World → Hips still, pass the bell crisp 4. Deadlift → Push hips back, flat back, stand tall 5. Pullover + Press → Ribs down as the bell travels overhead 6. Reverse Lunge Alternating → Step back softly, front heel drives up 7. Swing → Hike, snap hips, bell floats to chest 8. Push Up → Body like a plank, chest to floor 9. Goblet Squat Thruster → Drive from the bottom, punch it up 10. Gorilla Row → Elbow to hip, don't twist 11. Swing Hand-to-Hand Switch → Switch hands at the float, stay tight 12. Plank North To South → Hips square, drag the bell, no rocking 13. Squat Clean → Pull high, catch soft, sit straight down 14. Crush Push-Up → Squeeze the bell hard, elbows tucked 15. High Pull → Hips launch it, elbows lead high 16. Lateral Lunge → Sit into the hip, other leg straight 17. Two Hand Push Press → Quick dip, legs drive, lock out 18. Hover Press Knee Tuck → Low back down, press and tuck together 19. Swing To Squat → Swing, then sit tall into the squat 20. Push Up + Pull → Push, then row without hips rotating 21. Two Hand Clean To Press → Clean to chest, brace, press overhead 22. Cossack Squat → Shift side to side, heel stays down 23. Dead High Pull To Curl → Hinge, pull high, curl it home 24. Kettlebell Burpee → Hands on bell, step or jump, own it 25. Deadlift Push-Up → Lift, set it down, push up strong 26. Russian Twist → Rotate from the ribs, not the arms 27. Pullover Crunch → Long arms, crunch up, exhale hard 28. Chest Crunch Press → Shoulders up, press the ceiling 29. Dead Bug → Low back glued down, move slowly 30. Goblet Squat Iso Hold → Last 40 seconds, stay low, breathe EQUIPMENT One kettlebell. Suggested: 8-12 kg (18-26 lb) for women, 12-20 kg (26-44 lb) for men. Pick a weight you can swing and press with good form for 40 seconds. Go lighter for the overhead moves if you need to. WHO IT'S FOR Intermediate trainees who know the swing and clean and want a no-repeat kettlebell HIIT session for fat loss, conditioning and strength. Newer to kettlebells? Use a lighter bell, take the burpee as a step-back, and rest whenever you need to. TIMESTAMPS 0:00 Workout overview 0:28 Round 1: Halo 1:28 Round 2: Goblet Squat 2:28 Round 3: Around The World 3:28 Round 4: Deadlift 4:28 Round 5: Pullover + Press 5:28 Round 6: Reverse Lunge Alternating 6:28 Round 7: Swing 7:28 Round 8: Push Up 8:28 Round 9: Goblet Squat Thruster 9:28 Round 10: Gorilla Row 10:28 Round 11: Swing Hand-to-Hand Switch 11:28 Round 12: Plank North To South 12:28 Round 13: Squat Clean 13:28 Round 14: Crush Push-Up 14:28 Round 15: High Pull 15:28 Round 16: Lateral Lunge 16:28 Round 17: Two Hand Push Press 17:28 Round 18: Hover Press Knee Tuck 18:28 Round 19: Swing To Squat 19:28 Round 20: Push Up + Pull 20:28 Round 21: Two Hand Clean To Press 21:28 Round 22: Cossack Squat 22:28 Round 23: Dead High Pull To Curl 23:28 Round 24: Kettlebell Burpee 24:28 Round 25: Deadlift Push-Up 25:28 Round 26: Russian Twist 26:28 Round 27: Pullover Crunch 27:28 Round 28: Chest Crunch Press 28:28 Round 29: Dead Bug 29:28 Round 30: Goblet Squat Iso Hold 30:08 Workout complete New follow-along kettlebell workouts every week. Subscribe to Press Play Strength and turn on notifications so you never train alone. #kettlebellworkout #hiitworkout #norepeatworkout #kettlebellhiit #fullbodyworkout