29-Minute Full Body Kettlebell Tabata Workout
- 29 min
- 20s work / 10s rest
- 6 sets × 8 rounds
- Full Body
- 1 kettlebell
- ~200 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 29-minute full body workout is designed for individuals looking to improve strength and conditioning using kettlebells.
The workout follows the Tabata protocol, alternating 20 seconds of intense work with 10 seconds of rest for 8 rounds per exercise, repeated for 6 sets.
Choose a kettlebell weight that challenges you to maintain good form throughout the 20-second work intervals.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: Two-Hand KB Swing, KB Strict Press, KB Halo, KB Clean, KB Goblet Squat, KB Single-Leg Deadlift, KB Single-Arm Row, KB Windmill, KB Snatch.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingDrive hips forward, chest up | Drive hips forward, chest up |
| 2 | Two-Hand KB SwingExplode through the heels, squeeze glutes | Explode through the heels, squeeze glutes |
| 3 | Two-Hand KB SwingControl the descent, maintain neutral spine | Control the descent, maintain neutral spine |
| 4 | Two-Hand KB SwingFinish tall and strong | Finish tall and strong |
| 5 | Two-Hand KB SwingDrive hips forward, chest up | Drive hips forward, chest up |
| 6 | Two-Hand KB SwingExplode through the heels, squeeze glutes | Explode through the heels, squeeze glutes |
| 7 | Two-Hand KB SwingControl the descent, maintain neutral spine | Control the descent, maintain neutral spine |
| 8 | Two-Hand KB SwingFinish tall and strong | Finish tall and strong |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Strict Press (left)Brace the core, press overhead | Brace the core, press overhead |
| 2 | KB HaloCircle head, keep neck relaxed | Circle head, keep neck relaxed |
| 3 | KB Strict Press (right)Drive through the feet, lock out arms | Drive through the feet, lock out arms |
| 4 | KB HaloSmooth, controlled movement | Smooth, controlled movement |
| 5 | KB Strict Press (left)Brace the core, press overhead | Brace the core, press overhead |
| 6 | KB HaloCircle head, keep neck relaxed | Circle head, keep neck relaxed |
| 7 | KB Strict Press (right)Drive through the feet, lock out arms | Drive through the feet, lock out arms |
| 8 | KB HaloSmooth, controlled movement | Smooth, controlled movement |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean (left)Hike it back, pull to rack position | Hike it back, pull to rack position |
| 2 | KB Clean (right)Rack it tight, control the catch | Rack it tight, control the catch |
| 3 | KB Clean (left)Hike it back, pull to rack position | Hike it back, pull to rack position |
| 4 | KB Clean (right)Rack it tight, control the catch | Rack it tight, control the catch |
| 5 | KB Clean (left)Hike it back, pull to rack position | Hike it back, pull to rack position |
| 6 | KB Clean (right)Rack it tight, control the catch | Rack it tight, control the catch |
| 7 | KB Clean (left)Hike it back, pull to rack position | Hike it back, pull to rack position |
| 8 | KB Clean (right)Rack it tight, control the catch | Rack it tight, control the catch |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Goblet SquatChest up, push knees out | Chest up, push knees out |
| 2 | KB Single-Leg Deadlift (left)Hinge at hips, keep back flat | Hinge at hips, keep back flat |
| 3 | KB Goblet SquatDeep as you can, maintain posture | Deep as you can, maintain posture |
| 4 | KB Single-Leg Deadlift (right)Feel hamstring stretch, control movement | Feel hamstring stretch, control movement |
| 5 | KB Goblet SquatChest up, push knees out | Chest up, push knees out |
| 6 | KB Single-Leg Deadlift (left)Hinge at hips, keep back flat | Hinge at hips, keep back flat |
| 7 | KB Goblet SquatDeep as you can, maintain posture | Deep as you can, maintain posture |
| 8 | KB Single-Leg Deadlift (right)Feel hamstring stretch, control movement | Feel hamstring stretch, control movement |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Arm Row (left)Pull elbow back, squeeze shoulder blade | Pull elbow back, squeeze shoulder blade |
| 2 | KB Windmill (left)Keep eyes on bell, hinge at hip | Keep eyes on bell, hinge at hip |
| 3 | KB Single-Arm Row (right)Control the eccentric, flat back | Control the eccentric, flat back |
| 4 | KB Windmill (right)Stand tall, retract shoulder | Stand tall, retract shoulder |
| 5 | KB Single-Arm Row (left)Pull elbow back, squeeze shoulder blade | Pull elbow back, squeeze shoulder blade |
| 6 | KB Windmill (left)Keep eyes on bell, hinge at hip | Keep eyes on bell, hinge at hip |
| 7 | KB Single-Arm Row (right)Control the eccentric, flat back | Control the eccentric, flat back |
| 8 | KB Windmill (right)Stand tall, retract shoulder | Stand tall, retract shoulder |
Rest 1:00 before the next set
Set 6
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Snatch (left)Explode, lock out arm overhead | Explode, lock out arm overhead |
| 2 | KB Snatch (right)Control the drop, reset quickly | Control the drop, reset quickly |
| 3 | KB Snatch (left)Explode, lock out arm overhead | Explode, lock out arm overhead |
| 4 | KB Snatch (right)Control the drop, reset quickly | Control the drop, reset quickly |
| 5 | KB Snatch (left)Explode, lock out arm overhead | Explode, lock out arm overhead |
| 6 | KB Snatch (right)Control the drop, reset quickly | Control the drop, reset quickly |
| 7 | KB Snatch (left)Explode, lock out arm overhead | Explode, lock out arm overhead |
| 8 | KB Snatch (right)Control the drop, reset quickly | Control the drop, reset quickly |