29-Minute Kettlebell Conditioning Tabata
- 29 min
- 20s work / 10s rest
- 6 sets × 8 rounds
- Conditioning
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This kettlebell Tabata workout is designed for conditioning. It is suitable for intermediate to advanced individuals familiar with kettlebell movements.
The workout follows the 20/10 protocol for 8 rounds per exercise, with 6 sets total. You will cycle through five different kettlebell exercises.
Choose a kettlebell weight that allows you to maintain good form throughout the 20-second work intervals for each exercise.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: Two-Hand KB Swing, KB Clean, KB Push Press, KB Renegade Row, KB Snatch.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingExplode hips, hike the bell | Explode hips, hike the bell |
| 2 | Two-Hand KB SwingDrive through the ground | Drive through the ground |
| 3 | Two-Hand KB SwingKeep spine neutral, chest up | Keep spine neutral, chest up |
| 4 | Two-Hand KB SwingSnap it fast, don't pull | Snap it fast, don't pull |
| 5 | Two-Hand KB SwingLock out hips and knees | Lock out hips and knees |
| 6 | Two-Hand KB SwingControl the descent | Control the descent |
| 7 | Two-Hand KB SwingStand tall, squeeze glutes | Stand tall, squeeze glutes |
| 8 | Two-Hand KB SwingBreathe and reset | Breathe and reset |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean (left)Pull to rack position | Pull to rack position |
| 2 | KB Clean (right)Brace core, stand tall | Brace core, stand tall |
| 3 | KB Clean (left)Powerful hip extension | Powerful hip extension |
| 4 | KB Clean (right)Catch clean, reset | Catch clean, reset |
| 5 | KB Clean (left)Drive through heels | Drive through heels |
| 6 | KB Clean (right)Fast and efficient | Fast and efficient |
| 7 | KB Clean (left)Anticipate the catch | Anticipate the catch |
| 8 | KB Clean (right)Maintain tension | Maintain tension |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Push Press (left)Dip, drive, press overhead | Dip, drive, press overhead |
| 2 | KB Push Press (right)Lock out, brace shoulders | Lock out, brace shoulders |
| 3 | KB Push Press (left)Control the descent | Control the descent |
| 4 | KB Push Press (right)Use leg drive | Use leg drive |
| 5 | KB Push Press (left)Eyes forward | Eyes forward |
| 6 | KB Push Press (right)Finish strong | Finish strong |
| 7 | KB Push Press (left)Keep core tight | Keep core tight |
| 8 | KB Push Press (right)Smooth and powerful | Smooth and powerful |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingFast hips, light hands | Fast hips, light hands |
| 2 | Two-Hand KB SwingBreath is key | Breath is key |
| 3 | Two-Hand KB SwingDrive the bell to chest height | Drive the bell to chest height |
| 4 | Two-Hand KB SwingMomentum is your friend | Momentum is your friend |
| 5 | Two-Hand KB SwingMaintain a strong back | Maintain a strong back |
| 6 | Two-Hand KB SwingExplode from the bottom | Explode from the bottom |
| 7 | Two-Hand KB SwingControl the catch | Control the catch |
| 8 | Two-Hand KB SwingBe relentless | Be relentless |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Renegade Row (left)Hips stable, back flat | Hips stable, back flat |
| 2 | KB Renegade Row (right)Pull elbow to hip | Pull elbow to hip |
| 3 | KB Renegade Row (left)Resist rotation | Resist rotation |
| 4 | KB Renegade Row (right)Control the plank | Control the plank |
| 5 | KB Renegade Row (left)Drive through feet | Drive through feet |
| 6 | KB Renegade Row (right)Pack the shoulder | Pack the shoulder |
| 7 | KB Renegade Row (left)Smooth transition | Smooth transition |
| 8 | KB Renegade Row (right)Maintain form | Maintain form |
Rest 1:00 before the next set
Set 6
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Snatch (left)Explode, pull, catch high | Explode, pull, catch high |
| 2 | KB Snatch (right)Punch the bell overhead | Punch the bell overhead |
| 3 | KB Snatch (left)Lockout, stabilize | Lockout, stabilize |
| 4 | KB Snatch (right)Sink into the catch | Sink into the catch |
| 5 | KB Snatch (left)Hip snap is crucial | Hip snap is crucial |
| 6 | KB Snatch (right)Control the drop | Control the drop |
| 7 | KB Snatch (left)Keep it tight | Keep it tight |
| 8 | KB Snatch (right)Finish the set strong! | Finish the set strong! |