24-Minute Kettlebell Core Tabata Workout
- 24 min
- 20s work / 10s rest
- 5 sets × 8 rounds
- Core
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 24-minute kettlebell Tabata workout is designed to build core strength and endurance. It's suitable for intermediate to advanced fitness enthusiasts looking to challenge their midsection.
The workout follows the Tabata protocol: 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds per exercise. With 5 exercises total, this structure ensures high intensity and minimal rest.
Choose a kettlebell weight that allows you to maintain good form throughout all 20 seconds of each work interval. Focus on controlled movements rather than speed.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: KB Russian Twist, KB Half-Kneeling Chop, KB Suitcase Carry, KB Turkish Get-Up, KB Renegade Row.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Russian TwistTwist from the core, not just the arms | Twist from the core, not just the arms |
| 2 | KB Russian TwistControl the descent, explode on the twist | Control the descent, explode on the twist |
| 3 | KB Russian TwistKeep chest proud, spine long | Keep chest proud, spine long |
| 4 | KB Russian TwistEngage obliques for maximum torque | Engage obliques for maximum torque |
| 5 | KB Russian TwistMaintain a stable base, feet can hover | Maintain a stable base, feet can hover |
| 6 | KB Russian TwistFocus on speed and precision | Focus on speed and precision |
| 7 | KB Russian TwistDrive through the core, not the shoulders | Drive through the core, not the shoulders |
| 8 | KB Russian TwistOwn the rest, crush the next rep | Own the rest, crush the next rep |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Half-Kneeling Chop (left)Left side: Brace hard, chop down | Left side: Brace hard, chop down |
| 2 | KB Half-Kneeling Chop (right)Right side: Brace hard, chop down | Right side: Brace hard, chop down |
| 3 | KB Half-Kneeling Chop (left)Left side: Fight the rotation | Left side: Fight the rotation |
| 4 | KB Half-Kneeling Chop (right)Right side: Fight the rotation | Right side: Fight the rotation |
| 5 | KB Half-Kneeling Chop (left)Left side: Lats packed, core tight | Left side: Lats packed, core tight |
| 6 | KB Half-Kneeling Chop (right)Right side: Lats packed, core tight | Right side: Lats packed, core tight |
| 7 | KB Half-Kneeling Chop (left)Left side: Controlled power flow | Left side: Controlled power flow |
| 8 | KB Half-Kneeling Chop (right)Right side: Controlled power flow | Right side: Controlled power flow |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Suitcase Carry (left)Left side: Stand tall, brace core | Left side: Stand tall, brace core |
| 2 | KB Suitcase Carry (right)Right side: Stand tall, brace core | Right side: Stand tall, brace core |
| 3 | KB Suitcase Carry (left)Left side: Resist the lean, walk strong | Left side: Resist the lean, walk strong |
| 4 | KB Suitcase Carry (right)Right side: Resist the lean, walk strong | Right side: Resist the lean, walk strong |
| 5 | KB Suitcase Carry (left)Left side: Shoulders down and back | Left side: Shoulders down and back |
| 6 | KB Suitcase Carry (right)Right side: Shoulders down and back | Right side: Shoulders down and back |
| 7 | KB Suitcase Carry (left)Left side: Core is your anchor | Left side: Core is your anchor |
| 8 | KB Suitcase Carry (right)Right side: Core is your anchor | Right side: Core is your anchor |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Turkish Get-Up (left)Left side: Smooth and controlled | Left side: Smooth and controlled |
| 2 | KB Turkish Get-Up (right)Right side: Smooth and controlled | Right side: Smooth and controlled |
| 3 | KB Turkish Get-Up (left)Left side: Keep the bell locked out | Left side: Keep the bell locked out |
| 4 | KB Turkish Get-Up (right)Right side: Keep the bell locked out | Right side: Keep the bell locked out |
| 5 | KB Turkish Get-Up (left)Left side: Engage the core on the roll | Left side: Engage the core on the roll |
| 6 | KB Turkish Get-Up (right)Right side: Engage the core on the roll | Right side: Engage the core on the roll |
| 7 | KB Turkish Get-Up (left)Left side: Own the entire movement | Left side: Own the entire movement |
| 8 | KB Turkish Get-Up (right)Right side: Own the entire movement | Right side: Own the entire movement |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Renegade Row (left)Left side: Stable plank, controlled pull | Left side: Stable plank, controlled pull |
| 2 | KB Renegade Row (right)Right side: Stable plank, controlled pull | Right side: Stable plank, controlled pull |
| 3 | KB Renegade Row (left)Left side: Minimize hip sway | Left side: Minimize hip sway |
| 4 | KB Renegade Row (right)Right side: Minimize hip sway | Right side: Minimize hip sway |
| 5 | KB Renegade Row (left)Left side: Pack the lat to initiate | Left side: Pack the lat to initiate |
| 6 | KB Renegade Row (right)Right side: Pack the lat to initiate | Right side: Pack the lat to initiate |
| 7 | KB Renegade Row (left)Left side: Full range of motion | Left side: Full range of motion |
| 8 | KB Renegade Row (right)Right side: Full range of motion | Right side: Full range of motion |