26-Minute Kettlebell Conditioning Tabata Workout
- 26 min
- 40s work / 20s rest
- 3 sets × 8 rounds
- Conditioning
- 1 kettlebell
- ~200 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 26-minute kettlebell workout is designed for conditioning and uses the 40/20 Tabata protocol. It is suitable for intermediate to advanced individuals looking to improve cardiovascular fitness and muscular endurance.
The workout consists of 8 rounds of 40 seconds of work followed by 20 seconds of rest, repeated for 3 sets. This structure challenges your stamina and ability to maintain form under fatigue.
Choose a kettlebell weight that allows you to complete the full 40 seconds of work for each exercise with good form. If your form breaks down significantly, consider a lighter weight.
The workout
Every round: 40 seconds of work, then 20 seconds of rest. Moves used: Two-Hand KB Swing, KB Clean, KB Snatch, KB High Pull, KB Swing to Squat, KB Clean and Press, KB Thruster, KB Renegade Row, KB Windmill, KB Suitcase Carry, KB Halo, KB Swing, KB Goblet Squat, KB Clean to Squat, KB Clean and Jerk.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingDrive hips forward, brace core | Drive hips forward, brace core |
| 2 | KB CleanExplode up, rack the bell tightly | Explode up, rack the bell tightly |
| 3 | KB Snatch (left)Fast hips, pull under the bell | Fast hips, pull under the bell |
| 4 | KB Snatch (right)Fast hips, pull under the bell | Fast hips, pull under the bell |
| 5 | KB High PullLead with the elbows, stand tall | Lead with the elbows, stand tall |
| 6 | KB Swing to SquatIntegrate the swing with the squat | Integrate the swing with the squat |
| 7 | KB Clean and PressClean aggressively, press overhead | Clean aggressively, press overhead |
| 8 | KB ThrusterDeep squat, drive bell with hips | Deep squat, drive bell with hips |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Renegade Row (left)Control the torso, drive elbow back | Control the torso, drive elbow back |
| 2 | KB Renegade Row (right)Stable shoulders, power through the row | Stable shoulders, power through the row |
| 3 | KB Windmill (left)Eyes on bell, keep hips driving | Eyes on bell, keep hips driving |
| 4 | KB Windmill (right)Hinge, then rotate, controlled descent | Hinge, then rotate, controlled descent |
| 5 | KB Suitcase Carry (left)Stand tall, resist the lean | Stand tall, resist the lean |
| 6 | KB Suitcase Carry (right)Engage obliques, short powerful steps | Engage obliques, short powerful steps |
| 7 | KB Halo (left)Circle the head, keep spine neutral | Circle the head, keep spine neutral |
| 8 | KB Halo (right)Smooth motion, brace the core | Smooth motion, brace the core |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Snatch (left)Aggressive pull, lockout overhead | Aggressive pull, lockout overhead |
| 2 | KB Snatch (right)Full body tension, catch with soft knees | Full body tension, catch with soft knees |
| 3 | KB Clean and Press (left)Powerful clean, stable press | Powerful clean, stable press |
| 4 | KB Clean and Press (right)Finish tall, lock out the arms | Finish tall, lock out the arms |
| 5 | KB SwingHip hinge, not a squat | Hip hinge, not a squat |
| 6 | KB Goblet SquatChest up, drive knees out | Chest up, drive knees out |
| 7 | KB Clean to SquatExplode, then sink into the squat | Explode, then sink into the squat |
| 8 | KB Clean and JerkExplode up, drive bell overhead | Explode up, drive bell overhead |