Our tough kettlebell core workout is your perfect weekend fat-burning HIIT sesh

Fit&Well's trainer of the year takes us through a tough kettlebell core workout designed to work lower-body & abs

kettlebell workout
(Image credit: Getty Images)

Kettlebells make for a tough workout. Whether you're doing simple squats, dynamic kettlebell swings or more complex moves such as get-ups, this simple piece of kit is also one of the most versatile. 

At Fit&Well towers, we love a good kettlebell workout – which is why we put so much love into our best kettlebells guide. To get you ready for the weekend, we've got a tough full-body kettlebell blitz from Emma Goodman-Horne (opens in new tab), our trainer of the year. Originally published to our Instagram account, Emma takes us through this 45-minute workout, complete with warm-up and cooldown stretches, to see us into the weekend.    

Emma said: "This one is all about the kettlebells, so get ready to swing, push and pull your way through a total-body blast. It's low-impact, so everyone should be doing this. If you don't have a kettlebell, don't worry – a dumbbell will do."

Watch Emma's kettlebell core workout here:

Why do this workout?

As Emma said, you don't have to use kettlebells – in a pinch, one of our best adjustable dumbbells would do. But the nature of kettlebells means they're uniquely suited for this HIIT-style training, as you can use the weight's momentum to create more dynamic movements than you might ordinarily use a dumbbell or barbell for. 

Emma's focusing on the lower body a lot, with squats, lunges and other movements designed to tone your "posterior chain" of muscles: your legs, glutes and lower back. This set of muscles, along with your core, is what powers you through everyday life, from getting out of a chair at the end of a day to hitting your new squat PB. 

According to the American Council on Exercise (opens in new tab), kettlebell training can "increase aerobic capacity, improve dynamic balance and dramatically increase core strength," due to generally using lighter weights for faster movements like kettlebell swings. The end result is a cardiovascular benefit in addition to a strength and conditioning one, making this workout the best of both worlds. What a way to start your weekend!

Matt Evans is an experienced health and fitness journalist and News Editor at Fit&Well, covering all things exercise and nutrition on the Fit&Well website. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen runner, gym-goer, and infrequent yogi. His top fitness tip? Stretch.