29-Minute Kettlebell Chest Tabata Workout
- 29 min
- 20s work / 10s rest
- 6 sets × 8 rounds
- Chest
- 1 kettlebell
- ~250 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 29-minute kettlebell workout is designed to target your chest muscles. It's suitable for intermediate fitness levels looking for a focused strength session.
The workout follows an 8-round Tabata structure for each of the eight exercises, with 20 seconds of work followed by 10 seconds of rest. This format allows for high intensity and efficient training.
Choose a kettlebell weight that challenges you to maintain good form throughout the 20-second work intervals. Focus on controlled movements rather than speed.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: KB Floor Press, KB Svend Press, KB Chest-Supported Row, KB Clean, KB Push-Up on KB, KB Half-Kneeling Chop, KB Single-Arm Floor Press, KB Z-Press.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Floor Press (left)Press from the chest, not the shoulder | Press from the chest, not the shoulder |
| 2 | KB Floor Press (right)Control the descent | Control the descent |
| 3 | KB Floor Press (left)Keep elbows tucked slightly | Keep elbows tucked slightly |
| 4 | KB Floor Press (right)Full lockout at the top | Full lockout at the top |
| 5 | KB Floor Press (left)Squeeze the pecs | Squeeze the pecs |
| 6 | KB Floor Press (right)Drive through the heels | Drive through the heels |
| 7 | KB Floor Press (left)Maintain a neutral spine | Maintain a neutral spine |
| 8 | KB Floor Press (right)Finish strong | Finish strong |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Svend PressBring KBs together at chest level | Bring KBs together at chest level |
| 2 | KB Svend PressExplode upward with chest tension | Explode upward with chest tension |
| 3 | KB Svend PressMaintain grip throughout | Maintain grip throughout |
| 4 | KB Svend PressFeel the upper pec engage | Feel the upper pec engage |
| 5 | KB Svend PressDon't let the KBs touch at the top | Don't let the KBs touch at the top |
| 6 | KB Svend PressSmooth and controlled | Smooth and controlled |
| 7 | KB Svend PressDrive through the chest | Drive through the chest |
| 8 | KB Svend PressFinish with power | Finish with power |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Chest-Supported Row (left)Pull the bell to your sternum | Pull the bell to your sternum |
| 2 | KB Chest-Supported Row (right)Squeeze the shoulder blade back | Squeeze the shoulder blade back |
| 3 | KB Chest-Supported Row (left)Brace your core | Brace your core |
| 4 | KB Chest-Supported Row (right)Control the negative | Control the negative |
| 5 | KB Chest-Supported Row (left)Keep chest on the bench | Keep chest on the bench |
| 6 | KB Chest-Supported Row (right)Drive with the back | Drive with the back |
| 7 | KB Chest-Supported Row (left)Full range of motion | Full range of motion |
| 8 | KB Chest-Supported Row (right)Feel the back muscles work | Feel the back muscles work |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean (left)Explode from the floor, catch at the shoulder | Explode from the floor, catch at the shoulder |
| 2 | KB Push-Up on KBHands on KBs, chest to deck | Hands on KBs, chest to deck |
| 3 | KB Clean (right)Strong hip snap | Strong hip snap |
| 4 | KB Push-Up on KBKeep body rigid | Keep body rigid |
| 5 | KB Clean (left)Tight core through the pull | Tight core through the pull |
| 6 | KB Push-Up on KBElbows slightly tucked | Elbows slightly tucked |
| 7 | KB Clean (right)Rack position stability | Rack position stability |
| 8 | KB Push-Up on KBPress up with power | Press up with power |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Half-Kneeling Chop (left)Rotate through the torso | Rotate through the torso |
| 2 | KB Single-Arm Floor Press (left)Press with control | Press with control |
| 3 | KB Half-Kneeling Chop (right)Keep hips stable | Keep hips stable |
| 4 | KB Single-Arm Floor Press (right)Brace the core | Brace the core |
| 5 | KB Half-Kneeling Chop (left)Engage obliques | Engage obliques |
| 6 | KB Single-Arm Floor Press (left)Full lockout | Full lockout |
| 7 | KB Half-Kneeling Chop (right)Controlled deceleration | Controlled deceleration |
| 8 | KB Single-Arm Floor Press (right)Squeeze chest and triceps | Squeeze chest and triceps |
Rest 1:00 before the next set
Set 6
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Z-Press (left)Sit tall, press overhead | Sit tall, press overhead |
| 2 | KB Z-Press (right)Engage the shoulders | Engage the shoulders |
| 3 | KB Z-Press (left)Brace your core | Brace your core |
| 4 | KB Z-Press (right)Lock out the elbow | Lock out the elbow |
| 5 | KB Z-Press (left)Press with intent | Press with intent |
| 6 | KB Z-Press (right)Stay upright | Stay upright |
| 7 | KB Z-Press (left)Feel the deltoids | Feel the deltoids |
| 8 | KB Z-Press (right)Finish the set strong | Finish the set strong |