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Chances are you've heard a thing (or two or 20) about the benefits of HIIT workouts. High-intensity interval training gets a lot of love because it saves time, can be done in a variety of ways at any level of difficulty, and keeps burning calories even after the workout is over.

So if you need another routine to add to your HIIT repetoire, you're in luck. This week's Grokker workout from certified personal trainer Kathryn Marie requires a kettlebell (or dumbbell) and about 30 minutes to complete. After a brief warm-up, you'll run through multiple rounds of six exercises, varying your amount of work and rest. All of the compound moves—from classic kettlebell swings to lunges with cleans—will incorporate your whole body. The result? You'll gain major muscular strength and cardiovascular endurance. 

The warm-up is included, so once you've got your weight, just press play to get started.

To recap, you'll need a kettlebell (or dumbbell) in order to complete the workout. Here's a complete list of the moves:



  1. Two-Handed Kettlebell Swing: 8 rounds total (20 seconds on, 10 seconds of rest)
  2. Floor-to-Overhead Kettlebell Press: 4 rounds total (30 seconds on, 15 seconds of rest)
  3. High Plank Burpee to Kettlebell Deadlift: 2 rounds total (40 seconds on, 20 seconds of rest) 
  4. High Plank Knee-In With Kettlebell Transfer: ​2 rounds total (40 seconds on, 20 seconds of rest)
  5. Lunge With Kettlebell Clean: 4 rounds total (30 seconds on, 15 seconds of rest)
  6. Kettlebell Jack: 8 rounds total (20 seconds on, 10 seconds of rest)


Interested in more short and effective home workouts? Find thousands more on Grokker, the one-stop online resource for wellness. Grokker sifts through thousands of videos on the web, constantly filtering and aggregating the best cooking, yoga, and fitness videos available so you don’t have to.

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