9-Minute Kettlebell Conditioning Tabata
- 9 min
- 20s work / 10s rest
- 2 sets × 8 rounds
- Conditioning
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 9-minute kettlebell workout is designed for conditioning. It uses the Tabata protocol to maximize work in a short amount of time.
The workout consists of two exercises performed for 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds per exercise, for a total of 2 sets.
Choose a kettlebell weight that allows you to maintain good form throughout the 20-second work interval.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: Two-Hand KB Swing, KB Snatch.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingDrive the floor away with your feet | Drive the floor away with your feet |
| 2 | Two-Hand KB SwingHinge at the hips, not the knees | Hinge at the hips, not the knees |
| 3 | Two-Hand KB SwingChest up, neutral spine | Chest up, neutral spine |
| 4 | Two-Hand KB SwingSqueeze glutes at peak contraction | Squeeze glutes at peak contraction |
| 5 | Two-Hand KB SwingControl the descent, don't drop | Control the descent, don't drop |
| 6 | Two-Hand KB SwingBreathe deep, brace your core | Breathe deep, brace your core |
| 7 | Two-Hand KB SwingFocus on hip snap, not arm pull | Focus on hip snap, not arm pull |
| 8 | Two-Hand KB SwingFinish tall, stand proud | Finish tall, stand proud |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Snatch (left)Explode from the floor, catch overhead | Explode from the floor, catch overhead |
| 2 | KB Snatch (right)Keep the bell close to your body | Keep the bell close to your body |
| 3 | KB Snatch (left)Lock out the elbow at the top | Lock out the elbow at the top |
| 4 | KB Snatch (right)Strong brace through the core | Strong brace through the core |
| 5 | KB Snatch (left)Smooth transition to the catch | Smooth transition to the catch |
| 6 | KB Snatch (right)Drive through the hips and legs | Drive through the hips and legs |
| 7 | KB Snatch (left)Maintain balance in the catch | Maintain balance in the catch |
| 8 | KB Snatch (right)Control the lowering phase | Control the lowering phase |