Free Tabata & Spin Workouts

Ready-made interval workouts you can do right now. Each one runs on a built-in timer that tells you when to work and when to rest, and prints on one page for the gym.

Kettlebell Tabata Workouts

Tabata is short, hard interval training: work all-out for a set time, rest briefly, and repeat. Every workout here uses a single kettlebell, lists every round, and runs on our free timer or prints on one page.

Full Body

26 min Full Body 26-Minute Full Body Kettlebell Tabata Workout A 26-minute full body workout using the 40/20 Tabata protocol. Includes swings, cleans, presses, rows, thrusters, and deadlifts. 29 min Full Body 29-Minute Full Body Kettlebell Tabata Workout A 29-minute full body workout using the Tabata protocol (20 seconds work, 10 seconds rest) with kettlebell exercises. 29 min Full Body 29-Minute Full Body Kettlebell Tabata Workout Perform a 29-minute full-body workout using the 20/10 Tabata protocol. Exercises include swings, presses, cleans, windmills, squats, and snatches. 26 min Full Body 26-Minute Full Body Kettlebell Tabata Workout Perform 8 rounds of 40-second work and 20-second rest for a 26-minute full-body kettlebell workout. Includes swings, squats, cleans, and presses.

Lower Body

14 min Lower Body 14-Minute Lower Body Kettlebell Tabata A 14-minute lower body Tabata workout using kettlebells. Includes Two-Hand KB Swings, Single-Leg Deadlifts, and Goblet Squats. 24 min Lower Body 24-Minute Lower Body Kettlebell Tabata Workout A 24-minute kettlebell workout using the Tabata protocol (20s work/10s rest) to target your lower body. Includes squats, swings, and lunges. 13 min Lower Body 13-Minute Lower Body Kettlebell Tabata A 13-minute kettlebell workout using 40/20 intervals. Train your lower body with Goblet Squats and Two-Hand Swings. 26 min Lower Body 26-Minute Lower Body Kettlebell Tabata Workout A 26-minute lower body workout using the 40/20 Tabata protocol. Includes swings, squats, deadlifts, and lunges.

Upper Body

24 min Upper Body 24-Minute Upper Body Kettlebell Tabata Workout 24-minute kettlebell workout using the 20/10 Tabata protocol. Focuses on upper body strength with exercises like KB Strict Press and KB Snatch. 14 min Upper Body 14-Minute Upper Body Kettlebell Tabata Workout A 14-minute Kettlebell Tabata workout targeting the upper body. Perform KB Strict Press, KB Single-Arm Row, and KB Clean and Press in 20/10 intervals. 24 min Upper Body 24-Minute Upper Body Kettlebell Tabata Workout Perform a 24-minute upper body workout using the 20/10 Tabata protocol. Includes kettlebell presses, rows, cleans, and snatches. 9 min Upper Body 9-Minute Upper Body Kettlebell Tabata Perform a 9-minute kettlebell Tabata workout targeting the upper body. Includes KB Strict Press, KB Halo, KB Single-Arm Row, and KB Windmill.

Chest

29 min Chest 29-Minute Kettlebell Chest Tabata Workout A 29-minute kettlebell workout using the 20/10 Tabata protocol to build chest strength. Includes floor presses, rows, and push-ups. 26 min Chest 26-Minute Chest Kettlebell Tabata Workout A 26-minute kettlebell Tabata workout focusing on chest strength. Uses 40/20 work/rest intervals with exercises like KB Floor Press and KB Push-Up on KB. 17 min Chest 17-Minute Chest Kettlebell Tabata Workout A 17-minute kettlebell Tabata workout for chest. Includes KB Floor Press, KB Z-Press, and Push-Ups on KB. Uses 40 seconds work, 20 seconds rest.

Back

19 min Back 19-Minute Back Kettlebell Tabata Workout A 19-minute kettlebell Tabata routine focused on back strength. Perform Two-Hand KB Rows, Single-Arm KB Rows, and Two-Hand Swings. 13 min Back 13-Minute Kettlebell Back Tabata Workout A 13-minute kettlebell Tabata workout focusing on back strength. Includes rows and high pulls with 40 seconds work and 20 seconds rest. 19 min Back 19-Minute Back Kettlebell Tabata Workout Build back strength in 19 minutes with this Tabata workout. Includes swings, rows, and deadlifts. Perform 20 seconds work, 10 seconds rest.

Core

29 min Core 29-Minute Kettlebell Tabata Core Workout A 29-minute kettlebell Tabata workout focusing on core strength. Includes 8 rounds of 20 seconds work and 10 seconds rest for 6 exercises. 24 min Core 24-Minute Kettlebell Core Tabata Workout A 24-minute kettlebell Tabata workout focusing on core strength using the 20/10 protocol. Includes Russian Twists, Half-Kneeling Chops, Suitcase Carries, Turkish Get-Ups, and Renegade Rows. 19 min Core 19-Minute Kettlebell Core Tabata Workout A 19-minute kettlebell Tabata workout using 20 seconds of work and 10 seconds of rest. Focuses on core strength with dynamic movements.

Conditioning

26 min Conditioning 26-Minute Kettlebell Conditioning Tabata Workout A 26-minute kettlebell conditioning workout using the 40/20 Tabata protocol. Includes swings, cleans, snatches, rows, and carries. 29 min Conditioning 29-Minute Kettlebell Conditioning Tabata A 29-minute kettlebell Tabata workout using the 20/10 protocol. Includes swings, cleans, push presses, renegade rows, and snatches. 9 min Conditioning 9-Minute Kettlebell Conditioning Tabata A 9-minute conditioning workout using the Tabata protocol. Perform Two-Hand KB Swings and KB Snatches for 20 seconds each, resting 10 seconds between intervals.

Spin Bike Workouts

Structured spin rides for any indoor bike. Each ride lists every block with a resistance level (1–10) and a cadence range, so you always know what to do next. Ride it with our timer or print it for the gym.

Easy

30 min Easy 30-Minute Easy Indoor Cycling Spin Ride A 30-minute easy indoor cycling spin ride with varied resistance and cadence to build steady endurance. Includes warm-up, rolling hills, and sprints. 45 min Easy 45-Minute Easy Indoor Cycling Spin Ride A 45-minute easy indoor cycling spin ride featuring steady tempo, rolling hills, and climbs. Includes recovery periods between efforts. 60 min Easy 60-Minute Easy Indoor Cycling Spin Ride A 60-minute easy indoor cycling spin ride with varied terrain. Includes steady states, rolling hills, climbs, and short bursts of intensity. 20 min Easy 20-Minute Easy Indoor Cycling Spin Ride A 20-minute easy indoor cycling spin ride with varied resistance and RPMs. Includes seated climbs and steady flat road efforts. 30 min Easy 30-Minute Easy Indoor Cycling Ride A 30-minute easy indoor cycling workout with varied resistance and cadence. Includes warm-up, steady rolls, inclines, and short sprints. 20 min Easy 20-Minute Easy Indoor Cycling Spin Ride A 20-minute easy indoor cycling spin ride with varied resistance and cadence. Includes warm-up, rolling hills, steady pace, and sprints.

Moderate

20 min Moderate 20-Minute Moderate Indoor Cycling Spin Ride A 20-minute moderate indoor cycling spin ride with varied resistance and RPMs. Includes climbs, sprints, and steady-state efforts. 30 min Moderate 30-Minute Moderate Indoor Cycling Spin Ride A 30-minute moderate indoor cycling spin ride featuring seated and standing climbs, tempo pushes, and sprint series. Includes warm-up, recovery periods, and multiple sprint efforts. 60 min Moderate 60-Minute Moderate Indoor Cycling Endurance Ride A 60-minute moderate indoor cycling ride with varied intensity. Includes climbs, sprints, tempo pushes, and recovery periods. Focuses on building cardiovascular endurance. 20 min Moderate 20-Minute Moderate Indoor Cycling Spin Ride A 20-minute moderate indoor cycling workout. Features interval climbs, speed bursts, and tempo pushes to build momentum. 45 min Moderate 45-Minute Moderate Indoor Cycling Ride A 45-minute moderate indoor cycling ride with varied intensity. Includes climbs, sprints, and recovery periods. Focuses on leg strength and cardiovascular endurance.

Hard

30 min Hard 30-Minute Indoor Cycling Hills and Sprints This 30-minute indoor cycling workout includes seated and standing climbs, tempo pushes, and four all-out sprints. It trains leg strength and cardiovascular endurance. 45 min Hard 45-Minute Indoor Cycling Climb and Sprint Ride This 45-minute indoor cycling ride features climbing and sprinting intervals. It includes seated and standing climbs, tempo pushes, and multiple sprint efforts. 20 min Hard 20-Minute Hard Indoor Cycling Climb Ride A 20-minute high-intensity indoor cycling workout featuring seated and standing climbs, tempo pushes, and sprints. Includes warm-up and recovery periods. 60 min Hard 60-Minute Hard Indoor Cycling Power Climb & Sprint A 60-minute hard indoor cycling workout with varied resistance and cadence. Features hill climbs, steady tempo, and intense sprint intervals. 20 min Hard 20-Minute Hard Indoor Cycling Spin Ride A 20-minute hard indoor cycling workout featuring seated and standing climbs, sprints, and tempo efforts. Includes recovery periods.

Intense

30 min Intense 30-Minute Intense Indoor Cycling Sprint Ride This 30-minute intense indoor cycling ride features climbs, tempo pushes, and sprints. Includes warm-up, steady spins, and recovery intervals. 20 min Intense 20-Minute Intense Indoor Cycling Spin Ride A 20-minute intense indoor cycling spin ride featuring varied resistance and cadence intervals. Includes sprints, climbs, and recovery periods. 20 min Intense 20-Minute Intense Indoor Cycling Climb and Sprint A 20-minute intense indoor cycling workout featuring climbs and sprints. Includes high resistance efforts and short, powerful bursts. 60 min Intense 60-Minute Intense Indoor Cycling Climb and Sprint A 60-minute intense indoor cycling workout featuring intervals of climbing, tempo pushes, and high-RPM sprints. Build endurance and power. 45 min Intense 45-Minute Intense Indoor Cycling Climb and Sprint A 45-minute intense indoor cycling workout featuring seated and standing climbs, tempo pushes, and multiple sprint intervals. Includes recovery periods.