15分鐘 壺鈴HIIT｜高強度間歇｜站立有氧＋肌力訓練

This is a 15-minute kettlebell HIIT workout. It's entirely standing, without jumping, combining cardio and strength training for a highly efficient full-body workout at home using just a kettlebell. 🍑Learn about my channel membership ▶ https://www.youtube.com/@1M6FIT/join ✉️For collaboration inquiries, please contact us～ ➨[email protected] 00:00 Kettlebell HIIT 🔥Warm-up 00:20 Cactus Twist 01:00 Knee Hugs (Side Knees) 01:40 Forward Bend Row 🔥Main Workout 02:30 Side Crunches 03:10 One-Arm Row 03:50 Sumo Squat Curl 04:30 Deadlift Squat 05:10 Dribbling Layup 05:50 Switch Hand Shoulder Curl 06:30 Kettlebell Swing 07:10 Rest Time 07:30 Side Crunches 08:10 One-Arm Row 08:50 Sumo Squat Curl 09:30 Deadlift with Squat 10:10 Dribbling Layup 10:50 Switch Hands to Shoulders 11:30 Kettlebell Swing 12:10 Rest Time 🔥Stretching 12:30 Side Stretch 13:10 Lower Back Stretch 13:50 Leg Extension 14:30 Leg Extension 🍑1.6m Tall Figure (Size Reference) ➨160cm/49kg/Bust/Waist/Hips 80.59.92cm/Wears XS 🔥1.6m Tall Figure's Store (Reurl.cc) ➨https://reurl.cc/l7xmYE 📍Gym Apparel Brands Featured in the Video ➨Top: P'tula ➨Pants: P'tula 📍Kettlebell Brands Featured in the Video ➨Tixteel 📍20-Minute Super Slow Jog｜180 BPM Simple Beats    • 20分鐘 超慢跑｜180BPM 簡單節拍｜長暖身＋長伸展｜冬天跑更舒服   📍15-Minute Step-Up + Upper Body Workout | Plastic Bottle or Dumbbells    • 15分鐘 踏步+上肢訓練｜寶特瓶或啞鈴｜全站立不跳躍｜漸進有氧動   📍10-Minute Women's Yoga | Relieves Menstrual Cramps, Improves Abdominal Circulation, Relaxes the Pelvis    • 10分鐘 女性瑜伽｜緩解經痛、小腹循環、放鬆骨盆｜全躺12式   📍12-Minute Functional Training | Improves Balance + Core Stability    • 12分鐘 功能性訓練｜全站立低強度｜提升平衡＋核心穩定   #Kettlebells #HIIT #HighIntensityIntervalTraining