19-Minute Kettlebell Core Tabata Workout
- 19 min
- 20s work / 10s rest
- 4 sets × 8 rounds
- Core
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 19-minute kettlebell workout is designed to build core strength and stability. It is suitable for intermediate users looking to challenge their midsection.
The workout follows a Tabata protocol: 20 seconds of intense work followed by 10 seconds of rest. You will complete 8 rounds for each exercise.
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: KB Russian Twist, KB Halo, KB Half-Kneeling Chop, KB Windmill, KB Side Bend, KB Renegade Row, KB Suitcase Carry, KB Plank Pull-Through, KB Dead Bug with KB, KB Turkish Get-Up (Sit-up portion), KB Clean, KB Goblet Squat, KB Press.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Russian TwistTwist from the torso, not just the arms | Twist from the torso, not just the arms |
| 2 | KB HaloCircle the bell around your head, keeping torso stable | Circle the bell around your head, keeping torso stable |
| 3 | KB Half-Kneeling Chop (left)Pull the bell down and across, engage obliques | Pull the bell down and across, engage obliques |
| 4 | KB Half-Kneeling Chop (right)Control the movement, drive through the planted knee | Control the movement, drive through the planted knee |
| 5 | KB Windmill (left)Hinge hips, keep bell locked overhead, gaze up | Hinge hips, keep bell locked overhead, gaze up |
| 6 | KB Windmill (right)Bend the front knee slightly, track it over toes | Bend the front knee slightly, track it over toes |
| 7 | KB Side Bend (left)Hinge at the hips, move bell down the leg | Hinge at the hips, move bell down the leg |
| 8 | KB Side Bend (right)Resist the pull, engage the opposite side core | Resist the pull, engage the opposite side core |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Renegade Row (left)Keep hips square, minimize body sway | Keep hips square, minimize body sway |
| 2 | KB Renegade Row (right)Brace the core, pull the bell to your ribcage | Brace the core, pull the bell to your ribcage |
| 3 | KB Suitcase Carry (left)Stand tall, resist the lean, drive forward | Stand tall, resist the lean, drive forward |
| 4 | KB Suitcase Carry (right)Keep shoulders level, short choppy steps | Keep shoulders level, short choppy steps |
| 5 | KB Plank Pull-Through (left)Keep hips stable, pull bell through to opposite side | Keep hips stable, pull bell through to opposite side |
| 6 | KB Plank Pull-Through (right)Think scapular retraction, controlled pull | Think scapular retraction, controlled pull |
| 7 | KB Dead Bug with KBLower opposite arm and leg, keep low back pressed | Lower opposite arm and leg, keep low back pressed |
| 8 | KB Dead Bug with KBExhale on the extension, slow and controlled | Exhale on the extension, slow and controlled |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Turkish Get-Up (Sit-up portion) (left)Roll onto elbow, then press up, keep bell steady | Roll onto elbow, then press up, keep bell steady |
| 2 | KB Turkish Get-Up (Sit-up portion) (right)Drive through heel, hinge at hip, maintain gaze | Drive through heel, hinge at hip, maintain gaze |
| 3 | KB Clean (left)Explode hips, pull bell high, rack securely | Explode hips, pull bell high, rack securely |
| 4 | KB Clean (right)Fist to throat, elbow tucked, stand tall | Fist to throat, elbow tucked, stand tall |
| 5 | KB Goblet SquatChest up, descend between knees, drive heels | Chest up, descend between knees, drive heels |
| 6 | KB Press (left)Brace core, punch bell overhead, lock out | Brace core, punch bell overhead, lock out |
| 7 | KB Press (right)Descend under control, keep wrist straight | Descend under control, keep wrist straight |
| 8 | KB Goblet SquatChest up, descend between knees, drive heels | Chest up, descend between knees, drive heels |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Russian TwistFocus on oblique contraction, light feet | Focus on oblique contraction, light feet |
| 2 | KB HaloSmooth, deliberate circles. Breathe. | Smooth, deliberate circles. Breathe. |
| 3 | KB Suitcase Carry (left)Brace hard, walk with purpose. | Brace hard, walk with purpose. |
| 4 | KB Suitcase Carry (right)Opposite side this time. Stay balanced. | Opposite side this time. Stay balanced. |
| 5 | KB Side Bend (left)Feel the stretch, then the squeeze. | Feel the stretch, then the squeeze. |
| 6 | KB Side Bend (right)Work the opposite flank. Deep breath. | Work the opposite flank. Deep breath. |
| 7 | KB Plank Pull-Through (left)Hold that plank tight! | Hold that plank tight! |
| 8 | KB Plank Pull-Through (right)Finish strong, control the pull. | Finish strong, control the pull. |