29-Minute Full Body Kettlebell Tabata Workout
- 29 min
- 20s work / 10s rest
- 6 sets × 8 rounds
- Full Body
- 1 kettlebell
- ~200 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 29-minute full-body kettlebell Tabata is designed for individuals looking to build strength and endurance. It challenges major muscle groups through a series of compound movements.
The workout follows the 20/10 Tabata protocol, meaning you'll work intensely for 20 seconds followed by 10 seconds of rest. Each exercise is performed for 8 rounds before moving to the next, with 6 exercises total.
Choose a kettlebell weight that allows you to maintain good form throughout each 20-second work interval. Focus on controlled movements rather than speed.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: Two-Hand KB Swing, KB Strict Press, KB Clean and Press, KB Windmill, KB Goblet Squat, KB Snatch.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingDrive heels down, hike the bell | Drive heels down, hike the bell |
| 2 | Two-Hand KB SwingExplode hips forward, stand tall | Explode hips forward, stand tall |
| 3 | Two-Hand KB SwingChest up, maintain neutral spine | Chest up, maintain neutral spine |
| 4 | Two-Hand KB SwingLet the bell float, don't pull | Let the bell float, don't pull |
| 5 | Two-Hand KB SwingEngage glutes hard at the peak | Engage glutes hard at the peak |
| 6 | Two-Hand KB SwingControl the descent, brace core | Control the descent, brace core |
| 7 | Two-Hand KB SwingBreathe deep, set the rhythm | Breathe deep, set the rhythm |
| 8 | Two-Hand KB SwingFinish strong, reset for next | Finish strong, reset for next |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Strict Press (left)Press overhead, lock the elbow | Press overhead, lock the elbow |
| 2 | KB Strict Press (right)Brace core, keep ribs down | Brace core, keep ribs down |
| 3 | KB Strict Press (left)Fist over elbow, drive through | Fist over elbow, drive through |
| 4 | KB Strict Press (right)Control the descent, don't drop | Control the descent, don't drop |
| 5 | KB Strict Press (left)Stand tall at the top, proud chest | Stand tall at the top, proud chest |
| 6 | KB Strict Press (right)Engage the shoulders, press hard | Engage the shoulders, press hard |
| 7 | KB Strict Press (left)Maintain balance, steady the bell | Maintain balance, steady the bell |
| 8 | KB Strict Press (right)Mindful movement, full range | Mindful movement, full range |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean and Press (left)Rack the bell, brace the core | Rack the bell, brace the core |
| 2 | KB Clean and Press (right)Explode hips, pull to rack | Explode hips, pull to rack |
| 3 | KB Clean and Press (left)Press overhead with authority | Press overhead with authority |
| 4 | KB Clean and Press (right)Control the catch, reset fast | Control the catch, reset fast |
| 5 | KB Clean and Press (left)Snap the hips, drive the feet | Snap the hips, drive the feet |
| 6 | KB Clean and Press (right)Smooth transition, powerful finish | Smooth transition, powerful finish |
| 7 | KB Clean and Press (left)Full body tension, controlled power | Full body tension, controlled power |
| 8 | KB Clean and Press (right)Own the movement, attack each rep | Own the movement, attack each rep |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Windmill (left)Hinge hips, keep eyes on bell | Hinge hips, keep eyes on bell |
| 2 | KB Windmill (right)Control descent, stack joints | Control descent, stack joints |
| 3 | KB Windmill (left)Reach long, stay grounded | Reach long, stay grounded |
| 4 | KB Windmill (right)Brace core, protect the spine | Brace core, protect the spine |
| 5 | KB Windmill (left)Smoothly rise, controlled power | Smoothly rise, controlled power |
| 6 | KB Windmill (right)Shoulder packed, elbow locked | Shoulder packed, elbow locked |
| 7 | KB Windmill (left)Feel the stretch, find stability | Feel the stretch, find stability |
| 8 | KB Windmill (right)Complete the arc, transition cleanly | Complete the arc, transition cleanly |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Goblet SquatChest up, elbows inside knees | Chest up, elbows inside knees |
| 2 | KB Goblet SquatDrive heels, stand tall | Drive heels, stand tall |
| 3 | KB Goblet SquatDepth over speed, control the descent | Depth over speed, control the descent |
| 4 | KB Goblet SquatBrace core, maintain neutral spine | Brace core, maintain neutral spine |
| 5 | KB Goblet SquatSqueeze glutes at the top | Squeeze glutes at the top |
| 6 | KB Goblet SquatActive feet, ground yourself | Active feet, ground yourself |
| 7 | KB Goblet SquatSmooth transitions, powerful ascent | Smooth transitions, powerful ascent |
| 8 | KB Goblet SquatFinish the set strong | Finish the set strong |
Rest 1:00 before the next set
Set 6
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Snatch (left)Hike, explode, pull to lockout | Hike, explode, pull to lockout |
| 2 | KB Snatch (right)Fast feet, catch overhead | Fast feet, catch overhead |
| 3 | KB Snatch (left)Drive through the floor, snap hips | Drive through the floor, snap hips |
| 4 | KB Snatch (right)Control the drop, reset quickly | Control the drop, reset quickly |
| 5 | KB Snatch (left)Full body engagement, powerful lift | Full body engagement, powerful lift |
| 6 | KB Snatch (right)Maintain tension, smooth catch | Maintain tension, smooth catch |
| 7 | KB Snatch (left)Keep your core tight, head up | Keep your core tight, head up |
| 8 | KB Snatch (right)Attack each rep with intensity | Attack each rep with intensity |