19-Minute Back Kettlebell Tabata Workout
- 19 min
- 20s work / 10s rest
- 4 sets × 8 rounds
- Back
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 19-minute Kettlebell Tabata workout is designed to strengthen your back muscles. It's suitable for intermediate fitness levels looking for a focused session.
The workout follows the Tabata protocol: 20 seconds of intense work followed by 10 seconds of rest, repeated for 8 rounds per exercise. This structure is repeated across seven different kettlebell movements.
Choose a kettlebell weight that allows you to maintain good form throughout the 20-second work interval, especially for the rowing and pulling exercises.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: Two-Hand KB Swing, KB Romanian Deadlift, Single-Arm KB Row, KB High Pull, KB Gorilla Row, KB Renegade Row, KB Suitcase Carry.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingExplode hips forward, don't lift with arms | Explode hips forward, don't lift with arms |
| 2 | KB Romanian DeadliftHinge at hips, keep spine neutral | Hinge at hips, keep spine neutral |
| 3 | Two-Hand KB SwingExplode hips forward, don't lift with arms | Explode hips forward, don't lift with arms |
| 4 | KB Romanian DeadliftHinge at hips, keep spine neutral | Hinge at hips, keep spine neutral |
| 5 | Two-Hand KB SwingExplode hips forward, don't lift with arms | Explode hips forward, don't lift with arms |
| 6 | KB Romanian DeadliftHinge at hips, keep spine neutral | Hinge at hips, keep spine neutral |
| 7 | Two-Hand KB SwingExplode hips forward, don't lift with arms | Explode hips forward, don't lift with arms |
| 8 | KB Romanian DeadliftHinge at hips, keep spine neutral | Hinge at hips, keep spine neutral |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | Single-Arm KB Row (left)Pull elbow to hip, squeeze shoulder blade | Pull elbow to hip, squeeze shoulder blade |
| 2 | Single-Arm KB Row (right)Maintain rigid torso, control the descent | Maintain rigid torso, control the descent |
| 3 | Single-Arm KB Row (left)Pull elbow to hip, squeeze shoulder blade | Pull elbow to hip, squeeze shoulder blade |
| 4 | Single-Arm KB Row (right)Maintain rigid torso, control the descent | Maintain rigid torso, control the descent |
| 5 | Single-Arm KB Row (left)Pull elbow to hip, squeeze shoulder blade | Pull elbow to hip, squeeze shoulder blade |
| 6 | Single-Arm KB Row (right)Maintain rigid torso, control the descent | Maintain rigid torso, control the descent |
| 7 | Single-Arm KB Row (left)Pull elbow to hip, squeeze shoulder blade | Pull elbow to hip, squeeze shoulder blade |
| 8 | Single-Arm KB Row (right)Maintain rigid torso, control the descent | Maintain rigid torso, control the descent |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB High PullShrug and pull to chest height | Shrug and pull to chest height |
| 2 | KB Gorilla Row (left)Brace core, pull kettlebell to hip | Brace core, pull kettlebell to hip |
| 3 | KB High PullShrug and pull to chest height | Shrug and pull to chest height |
| 4 | KB Gorilla Row (right)Brace core, pull kettlebell to hip | Brace core, pull kettlebell to hip |
| 5 | KB High PullShrug and pull to chest height | Shrug and pull to chest height |
| 6 | KB Gorilla Row (left)Brace core, pull kettlebell to hip | Brace core, pull kettlebell to hip |
| 7 | KB High PullShrug and pull to chest height | Shrug and pull to chest height |
| 8 | KB Gorilla Row (right)Brace core, pull kettlebell to hip | Brace core, pull kettlebell to hip |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Renegade Row (left)Keep hips square, resist rotation | Keep hips square, resist rotation |
| 2 | KB Suitcase Carry (left)Stand tall, brace core, walk with purpose | Stand tall, brace core, walk with purpose |
| 3 | KB Renegade Row (right)Keep hips square, resist rotation | Keep hips square, resist rotation |
| 4 | KB Suitcase Carry (right)Stand tall, brace core, walk with purpose | Stand tall, brace core, walk with purpose |
| 5 | KB Renegade Row (left)Keep hips square, resist rotation | Keep hips square, resist rotation |
| 6 | KB Suitcase Carry (left)Stand tall, brace core, walk with purpose | Stand tall, brace core, walk with purpose |
| 7 | KB Renegade Row (right)Keep hips square, resist rotation | Keep hips square, resist rotation |
| 8 | KB Suitcase Carry (right)Stand tall, brace core, walk with purpose | Stand tall, brace core, walk with purpose |