26-Minute Full Body Kettlebell Tabata Workout
- 26 min
- 40s work / 20s rest
- 3 sets × 8 rounds
- Full Body
- 1 kettlebell
- ~300 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 26-minute kettlebell workout is designed for intermediate to advanced individuals looking to improve strength and conditioning across the entire body.
The workout follows a 40/20 Tabata protocol for 8 rounds, repeated for 3 sets. This structure involves intense bursts of activity followed by short recovery periods.
Choose a kettlebell weight that challenges you to maintain good form throughout the 40-second work intervals.
The workout
Every round: 40 seconds of work, then 20 seconds of rest. Moves used: Two-Hand KB Swing, Goblet Squat, Single-Arm KB Clean, KB High Pull, KB Push Press, KB Renegade Row, KB Clean and Press, KB Lunge (Reverse), KB Halo, KB Single-Arm Deadlift, KB Floor Press, KB Snatch, KB Thruster, KB Windmill, KB Swing (Heavy, Two-Hand), KB Turkish Get-Up.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingDrive feet into ground, hinge hips | Drive feet into ground, hinge hips |
| 2 | Goblet SquatChest up, descend into the depth | Chest up, descend into the depth |
| 3 | Single-Arm KB Clean (left)Guide the bell to the rack, brace core | Guide the bell to the rack, brace core |
| 4 | Single-Arm KB Clean (right)Explode from the floor, rack it tight | Explode from the floor, rack it tight |
| 5 | KB High PullKeep KB close, pull with the back | Keep KB close, pull with the back |
| 6 | KB Push PressDip and drive, lock out overhead | Dip and drive, lock out overhead |
| 7 | KB Renegade Row (left)Stabilize hips, pull chest to bell | Stabilize hips, pull chest to bell |
| 8 | KB Renegade Row (right)Brace core, control the descent | Brace core, control the descent |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean and PressPower clean, then press with control | Power clean, then press with control |
| 2 | KB Lunge (Reverse) (left)Step back, drop knee to target | Step back, drop knee to target |
| 3 | KB Lunge (Reverse) (right)Maintain upright torso, drive front heel | Maintain upright torso, drive front heel |
| 4 | KB HaloCircle bell around head, keep neck long | Circle bell around head, keep neck long |
| 5 | KB Single-Arm Deadlift (left)Hinge hips, feel stretch in hamstrings | Hinge hips, feel stretch in hamstrings |
| 6 | KB Single-Arm Deadlift (right)Maintain neutral spine, grip tight | Maintain neutral spine, grip tight |
| 7 | KB Floor Press (left)Press bell up, control the lowering | Press bell up, control the lowering |
| 8 | KB Floor Press (right)Brace shoulders, chest to bell | Brace shoulders, chest to bell |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Snatch (left)Explode from hips, catch at lockout | Explode from hips, catch at lockout |
| 2 | KB Snatch (right)Maintain posture, swing with power | Maintain posture, swing with power |
| 3 | KB ThrusterSquat deep, explode up to press | Squat deep, explode up to press |
| 4 | KB Windmill (left)Track bell, hinge at hip, gaze up | Track bell, hinge at hip, gaze up |
| 5 | KB Windmill (right)Control the descent, brace core | Control the descent, brace core |
| 6 | KB Swing (Heavy, Two-Hand)Aggressive hip snap, float bell | Aggressive hip snap, float bell |
| 7 | KB Turkish Get-Up (left)Smooth transition, brace core | Smooth transition, brace core |
| 8 | KB Turkish Get-Up (right)Stiff arm, stable hips, controlled flow | Stiff arm, stable hips, controlled flow |