19-Minute Back Kettlebell Tabata Workout

  • 19 min
  • 20s work / 10s rest
  • 4 sets × 8 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 19-minute kettlebell Tabata workout targets your back muscles. It's suitable for intermediate users looking to build strength and endurance.

The workout follows a 20-second work, 10-second rest protocol for 8 rounds per exercise. You will complete 4 sets of these rounds.

Choose a kettlebell weight that allows you to maintain good form throughout each 20-second interval.

The workout

Every round: 20 seconds of work, then 10 seconds of rest. Moves used: Two-Hand KB Row, Single-Arm KB Row, Two-Hand Swing.

Set 1

RoundExerciseCue
1 Two-Hand KB RowBrace the core, pull with the back Brace the core, pull with the back
2 Two-Hand KB RowSqueeze shoulder blades together Squeeze shoulder blades together
3 Two-Hand KB RowControl the descent, don't let it drop Control the descent, don't let it drop
4 Two-Hand KB RowMaintain a neutral spine throughout Maintain a neutral spine throughout
5 Two-Hand KB RowExplode up, resist on the way down Explode up, resist on the way down
6 Two-Hand KB RowThink 'pull the elbow towards the hip' Think 'pull the elbow towards the hip'
7 Two-Hand KB RowEngage the lats to initiate the pull Engage the lats to initiate the pull
8 Two-Hand KB RowFinish strong, hold briefly at the top Finish strong, hold briefly at the top

Rest 1:00 before the next set

Set 2

RoundExerciseCue
1 Single-Arm KB Row (left)Pack the lat, elbow stays tight Pack the lat, elbow stays tight
2 Single-Arm KB Row (right)Reach the KB away, then pull back Reach the KB away, then pull back
3 Single-Arm KB Row (left)Keep torso stable, resist rotation Keep torso stable, resist rotation
4 Single-Arm KB Row (right)Finish the pull by squeezing the back Finish the pull by squeezing the back
5 Single-Arm KB Row (left)Control the bottom position Control the bottom position
6 Single-Arm KB Row (right)Drive the elbow towards the hip Drive the elbow towards the hip
7 Single-Arm KB Row (left)Full range of motion, chest up Full range of motion, chest up
8 Single-Arm KB Row (right)Stand tall at the top Stand tall at the top

Rest 1:00 before the next set

Set 3

RoundExerciseCue
1 Single-Arm KB Row (left)Pack the lat, elbow stays tight Pack the lat, elbow stays tight
2 Single-Arm KB Row (right)Reach the KB away, then pull back Reach the KB away, then pull back
3 Single-Arm KB Row (left)Keep torso stable, resist rotation Keep torso stable, resist rotation
4 Single-Arm KB Row (right)Finish the pull by squeezing the back Finish the pull by squeezing the back
5 Single-Arm KB Row (left)Control the bottom position Control the bottom position
6 Single-Arm KB Row (right)Drive the elbow towards the hip Drive the elbow towards the hip
7 Single-Arm KB Row (left)Full range of motion, chest up Full range of motion, chest up
8 Single-Arm KB Row (right)Stand tall at the top Stand tall at the top

Rest 1:00 before the next set

Set 4

RoundExerciseCue
1 Two-Hand SwingExplode from the hips, not the arms Explode from the hips, not the arms
2 Two-Hand SwingSnap the hips forward, stand tall Snap the hips forward, stand tall
3 Two-Hand SwingKeep a rigid torso, drive the movement Keep a rigid torso, drive the movement
4 Two-Hand SwingLet the swing decelerate naturally Let the swing decelerate naturally
5 Two-Hand SwingHinge at the hips, not the knees Hinge at the hips, not the knees
6 Two-Hand SwingBrace for impact at the top Brace for impact at the top
7 Two-Hand SwingFeel the glutes and hamstrings work Feel the glutes and hamstrings work
8 Two-Hand SwingActive recovery on the downswing Active recovery on the downswing
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