29-Minute Kettlebell Tabata Core Workout
- 29 min
- 20s work / 10s rest
- 6 sets × 8 rounds
- Core
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 29-minute kettlebell Tabata workout is designed to build core strength and stability. It's suitable for intermediate to advanced fitness levels looking for a challenging session.
The workout follows the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds per exercise. This structure is repeated for 6 different kettlebell movements.
Choose a kettlebell weight that allows you to maintain good form throughout each 20-second 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 Renegade Row, KB Turkish Get-Up, KB V-Up Pass.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Russian TwistBrace the core, control the twist | Brace the core, control the twist |
| 2 | KB Russian TwistFeet up for more challenge | Feet up for more challenge |
| 3 | KB Russian TwistMaintain a proud chest, slight lean | Maintain a proud chest, slight lean |
| 4 | KB Russian TwistExplode from the center, control the landing | Explode from the center, control the landing |
| 5 | KB Russian TwistKeep hips stable, twist torso only | Keep hips stable, twist torso only |
| 6 | KB Russian TwistThink about throwing the weight away | Think about throwing the weight away |
| 7 | KB Russian TwistChallenge your obliques | Challenge your obliques |
| 8 | KB Russian TwistFinish strong, own the twist | Finish strong, own the twist |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Half-Kneeling Chop (left)Drive the bell down and across | Drive the bell down and across |
| 2 | KB Half-Kneeling Chop (right)Resist rotation, brace the core | Resist rotation, brace the core |
| 3 | KB Half-Kneeling Chop (left)Keep the shoulders stacked | Keep the shoulders stacked |
| 4 | KB Half-Kneeling Chop (right)Fight the pull, stay centered | Fight the pull, stay centered |
| 5 | KB Half-Kneeling Chop (left)Controlled descent, powerful return | Controlled descent, powerful return |
| 6 | KB Half-Kneeling Chop (right)Engage the glute on the kneeling side | Engage the glute on the kneeling side |
| 7 | KB Half-Kneeling Chop (left)Core tight, hips still | Core tight, hips still |
| 8 | KB Half-Kneeling Chop (right)Finish the set with power | Finish the set with power |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Suitcase Carry (left)Lean away from the bell, walk tall | Lean away from the bell, walk tall |
| 2 | KB Suitcase Carry (right)Engage the core to stay upright | Engage the core to stay upright |
| 3 | KB Suitcase Carry (left)Short, powerful steps | Short, powerful steps |
| 4 | KB Suitcase Carry (right)Keep shoulders level | Keep shoulders level |
| 5 | KB Suitcase Carry (left)Don't let the weight drag you down | Don't let the weight drag you down |
| 6 | KB Suitcase Carry (right)Feel the lateral chain working | Feel the lateral chain working |
| 7 | KB Suitcase Carry (left)Maintain a neutral spine | Maintain a neutral spine |
| 8 | KB Suitcase Carry (right)Finish the set with grit | Finish the set with grit |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Renegade Row (left)Keep hips square, pull from the back | Keep hips square, pull from the back |
| 2 | KB Renegade Row (right)Resist the body's rotation | Resist the body's rotation |
| 3 | KB Renegade Row (left)Pack the shoulder blade before the pull | Pack the shoulder blade before the pull |
| 4 | KB Renegade Row (right)Stand tall on the exhale | Stand tall on the exhale |
| 5 | KB Renegade Row (left)Drive the bell into the ground | Drive the bell into the ground |
| 6 | KB Renegade Row (right)Keep the core locked out | Keep the core locked out |
| 7 | KB Renegade Row (left)Control the descent of the bell | Control the descent of the bell |
| 8 | KB Renegade Row (right)Finish this set with precision | Finish this set with precision |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Turkish Get-Up (left)Smooth transitions, braced core | Smooth transitions, braced core |
| 2 | KB Turkish Get-Up (right)Eyes on the bell throughout | Eyes on the bell throughout |
| 3 | KB Turkish Get-Up (left)Control the dip, press through the heel | Control the dip, press through the heel |
| 4 | KB Turkish Get-Up (right)Stay tight as you sweep the leg | Stay tight as you sweep the leg |
| 5 | KB Turkish Get-Up (left)Mindful movement, full range | Mindful movement, full range |
| 6 | KB Turkish Get-Up (right)Brace the core on the way down | Brace the core on the way down |
| 7 | KB Turkish Get-Up (left)Stand tall at the top | Stand tall at the top |
| 8 | KB Turkish Get-Up (right)Finish the set with integrity | Finish the set with integrity |
Rest 1:00 before the next set
Set 6
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB V-Up PassReach bell overhead, then touch toes | Reach bell overhead, then touch toes |
| 2 | KB V-Up PassHollow body on the way up and down | Hollow body on the way up and down |
| 3 | KB V-Up PassKeep lower back pressed to the floor | Keep lower back pressed to the floor |
| 4 | KB V-Up PassControl the pass, smooth transition | Control the pass, smooth transition |
| 5 | KB V-Up PassEngage the abs to lift the legs | Engage the abs to lift the legs |
| 6 | KB V-Up PassDrive the heels towards the ceiling | Drive the heels towards the ceiling |
| 7 | KB V-Up PassFocus on the contraction at the top | Focus on the contraction at the top |
| 8 | KB V-Up PassFinal set, give it everything! | Final set, give it everything! |