17-Minute Chest Kettlebell Tabata Workout
- 17 min
- 40s work / 20s rest
- 2 sets × 8 rounds
- Chest
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 17-minute kettlebell Tabata workout targets your chest muscles. It is suitable for intermediate exercisers looking to build strength and endurance.
The workout follows a 40 seconds work / 20 seconds rest protocol for 8 rounds, repeated for 2 sets. You will cycle through three chest-focused kettlebell exercises.
Choose a kettlebell weight that allows you to maintain good form throughout the 40-second work intervals. Focus on controlled movements rather than speed.
The workout
Every round: 40 seconds of work, then 20 seconds of rest. Moves used: KB Floor Press, KB Z-Press, KB Push-Up on KB.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Floor Press (left)Drive through the feet, brace the core | Drive through the feet, brace the core |
| 2 | KB Floor Press (right)Control the descent, chest up | Control the descent, chest up |
| 3 | KB Floor Press (left)Keep elbows tucked slightly | Keep elbows tucked slightly |
| 4 | KB Floor Press (right)Explode up, squeeze the chest | Explode up, squeeze the chest |
| 5 | KB Floor Press (left)Maintain a flat back on the floor | Maintain a flat back on the floor |
| 6 | KB Floor Press (right)Fist over elbow, press straight up | Fist over elbow, press straight up |
| 7 | KB Floor Press (left)Engage glutes, press hard | Engage glutes, press hard |
| 8 | KB Floor Press (right)Own the last rep | Own the last rep |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Z-Press (left)Sit tall, press from the shoulders | Sit tall, press from the shoulders |
| 2 | KB Z-Press (right)Hinge at hips, drive the bell up | Hinge at hips, drive the bell up |
| 3 | KB Push-Up on KBHands on bells, chest to floor | Hands on bells, chest to floor |
| 4 | KB Z-Press (left)Maintain rigid torso | Maintain rigid torso |
| 5 | KB Z-Press (right)Active shoulders, strong finish | Active shoulders, strong finish |
| 6 | KB Push-Up on KBKeep bells stable, press through chest | Keep bells stable, press through chest |
| 7 | KB Z-Press (left)Breathe deep, press with intent | Breathe deep, press with intent |
| 8 | KB Z-Press (right)Crush it! | Crush it! |