Full Body + Core HIIT Workout

Hi friends!

Today I have a full body workout for you, that especially targets those important muscles around your core.

My usual workouts are full of barbells and dumbbells, but whenever I want to change things up, I often look to the kettlebell rack. For this workout I alternated between a kettlebell exercise and an ab exercise, because I too often neglect core work.

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This workout consists of 5 rounds of tabatas, each 4 minutes long. For each tabata there’s one full body exercise and one core or ab exercise that’s guaranteed to get you sweating!

What’s a Tabata? It’s a form of interval training where you work for 20 seconds, rest 10 seconds, then repeat for a total of 8 rounds.

You can see more tabata workouts here.

So to start a workout, you’ll set a timer (or an app on your phone) to 20 sec. work/10 sec. rest. For the first 20 seconds you’ll do exercise 1, kettlebell swing. Then rest for 10 seconds, and when the timer rings, you’ll start doing exercise 2, atomic situps for 20 seconds. Rest again, then repeat until the 4 minutes are up.

This is a strength workout, so remember to use a weight you find challenging for the kettlebell exercises.

Workout breakdown

Warm up

  • Spend a little time warming up with some light cardio and doing some dynamic stretching, foam rolling or other mobility work

Main workout

Tabata 1

  • Kettlebell swing
  • Atomic sit ups

Tabata 2

  • Kettlebell windmill
  • Bicycle crunches

Tabata 3

  • Kettlbell clean & press
  • Mountain climbers

Tabata 4

  • Snatch & press with kettlebell
  • Scissor legs

Tabata 5

  • Overhead curtsy lunge
  • Sit up press-up with dumbbell

Cool-down

Similiar workouts you can try as well:

What kind of workout would you like me to post next? Let me know in the comments!


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Here's a full body workout with extra focus on targeting the core. All you need is a timer and a kettlebell and your ready to get sweating!
Here's a full body workout with extra focus on targeting the core. All you need is a timer and a kettlebell and your ready to get sweating!
Here's a full body workout with extra focus on targeting the core. All you need is a timer and a kettlebell and your ready to get sweating!

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2 Comments

  • Love tabatas! I used to take a tabata group fitness class that seriously whipped me into shape & I haven’t done a workout like that in a looonng time! I need to find a timer or app on my phone so I can start doing them again. Thanks for the workout :))