Full-Body Kettlebell Chipper Workout with Cardio Finisher: No-Frills, High-Intensity Training

From Ashley Drummonds
Workout Type: High-Intensity Interval Training (HIIT)
Equipment Needed: Heavy kettlebell + cardio tool (SkiErg, rower, assault bike, jump rope, or outdoor run)

Okay, so for this workout, all you need is a heavy kettlebell and either a SkiErg, a rower, an assault bike, a jump rope—some form of cardio. You could also run. It doesn't really matter.

This is a chipper-style workout. Here's how it goes:

• 40 kettlebell cleans

• 40 AbMat sit-ups (or regular sit-ups)

• 40 dead-stop kettlebell swings

• Then reverse:

  • 40 sit-ups

  • 40 kettlebell cleans

• Finish with a burnout of 40 calories on your cardio tool (or run for 5 minutes)

Don't overthink it.

Movement Breakdown

Kettlebell Cleans (40 reps)
I'm using a 45-pound kettlebell. You want to use something pretty heavy.
This movement targets your back, biceps, and lats. Do all 40 reps before moving on.

Sit-Ups (40 reps)
You can use an AbMat or just do butterfly sit-ups. Make sure you're touching the ground behind you and coming all the way up for each rep.

Dead-Stop Kettlebell Swings (40 reps)
Perform each rep from a complete stop.

• Swing

• Return to the ground

• Repeat

This adds power and control to each repetition.

Repeat the Sit-Ups (40 reps)
Same standard—get full range of motion.

Repeat the Kettlebell Cleans (40 reps)
Go heavy and keep your form tight.

Final Burnout: 40 Calories of Cardio
Use a SkiErg, rower, or assault bike.
If you don’t have any of those, run for 5 minutes or do 40 double-unders or jump rope reps.

Wrap-Up

I used a 45-pound kettlebell. You can scale it between 45 to 60 pounds depending on your strength level.

That’s it. Short, intense, and highly effective.

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