13-Minute Kettlebell Back Tabata Workout

  • 13 min
  • 40s work / 20s rest
  • 2 sets × 6 rounds
  • Back
  • 1 kettlebell
  • ~150 kcal
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Free, no sign-up needed. The timer beeps at every work and rest change.

This 13-minute kettlebell Tabata workout is designed to strengthen your back muscles.

The workout follows a 40/20 interval structure for 6 rounds per set, completed over 2 sets. You will perform Kettlebell Single-Arm Rows, Dead Stop Rows, Renegade Rows, and High Pulls.

Choose a kettlebell weight that challenges you to maintain good form throughout the 40-second work intervals.

The workout

Every round: 40 seconds of work, then 20 seconds of rest. Moves used: KB Single-Arm Row, KB Dead Stop Row, KB Renegade Row, KB High Pull.

Set 1

RoundExerciseCue
1 KB Single-Arm Row (left)Pull elbow to hip, squeeze shoulder blade Pull elbow to hip, squeeze shoulder blade
2 KB Dead Stop RowHinge heavy, reset each rep Hinge heavy, reset each rep
3 KB Single-Arm Row (right)Keep torso stable, brace the core Keep torso stable, brace the core
4 KB Dead Stop RowExplode off the floor, control the descent Explode off the floor, control the descent
5 KB Single-Arm Row (left)Drive through the feet, engage the back Drive through the feet, engage the back
6 KB Single-Arm Row (right)Pull elbow to hip, squeeze shoulder blade Pull elbow to hip, squeeze shoulder blade

Rest 1:00 before the next set

Set 2

RoundExerciseCue
1 KB Renegade Row (left)Press out, then pull elbow to hip Press out, then pull elbow to hip
2 KB High PullSnap hips, pull bell to chest height Snap hips, pull bell to chest height
3 KB Renegade Row (right)Minimize hip sway, stay tight Minimize hip sway, stay tight
4 KB High PullLead with the elbows, strong finish Lead with the elbows, strong finish
5 KB Renegade Row (left)Control the plank, powerful pull Control the plank, powerful pull
6 KB Renegade Row (right)Press out, then pull elbow to hip Press out, then pull elbow to hip
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