Free 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 Tabata Workouts

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 Tabata Workouts

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 Tabata Workouts

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 Tabata Workouts

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 Tabata Workouts

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 Tabata Workouts

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 Tabata Workouts

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.

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