26-Minute Full Body Kettlebell Tabata Workout
- 26 min
- 40s work / 20s rest
- 3 sets × 8 rounds
- Full Body
- 1 kettlebell
- ~400 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 26-minute full body workout is designed for individuals looking to build strength and endurance with kettlebell training. It utilizes the Tabata protocol for an efficient session.
The workout follows a 40 seconds work, 20 seconds rest structure for 8 rounds per set. You will complete 3 sets of these 8 rounds, with a brief rest between sets.
Choose a kettlebell weight that allows you to maintain good form throughout all 40 seconds of work for each exercise.
The workout
Every round: 40 seconds of work, then 20 seconds of rest. Moves used: Two-Hand KB Swing, KB Clean, KB Single-Arm Press, KB Renegade Row, KB Thruster, KB Single-Leg Deadlift.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingExplode hips forward, not up | Explode hips forward, not up |
| 2 | Two-Hand KB SwingDrive down through heels | Drive down through heels |
| 3 | KB Clean (left)Keep bell close, rack tight | Keep bell close, rack tight |
| 4 | KB Clean (right)Sink into hips, stand tall | Sink into hips, stand tall |
| 5 | Two-Hand KB SwingFinish tall, squeeze glutes | Finish tall, squeeze glutes |
| 6 | Two-Hand KB SwingControl the descent | Control the descent |
| 7 | KB Clean (left)Pull to rack, brace core | Pull to rack, brace core |
| 8 | KB Clean (right)Strong finish, chest up | Strong finish, chest up |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Arm Press (left)Brace core, fight rotation | Brace core, fight rotation |
| 2 | KB Single-Arm Press (right)Press bell straight up | Press bell straight up |
| 3 | KB Renegade Row (left)Keep hips level, stable base | Keep hips level, stable base |
| 4 | KB Renegade Row (right)Pack lat, pull to hip | Pack lat, pull to hip |
| 5 | KB Single-Arm Press (left)Elbow tucked, strong lockout | Elbow tucked, strong lockout |
| 6 | KB Single-Arm Press (right)Drive through feet | Drive through feet |
| 7 | KB Renegade Row (left)Control the eccentric | Control the eccentric |
| 8 | KB Renegade Row (right)Scapula retracts, spine neutral | Scapula retracts, spine neutral |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB ThrusterDeep squat, powerful press | Deep squat, powerful press |
| 2 | KB ThrusterCatch the bell, reset stance | Catch the bell, reset stance |
| 3 | KB Single-Leg Deadlift (left)Hinge at hip, touch bell | Hinge at hip, touch bell |
| 4 | KB Single-Leg Deadlift (right)Balance on one leg | Balance on one leg |
| 5 | KB ThrusterExplode up, lock out | Explode up, lock out |
| 6 | KB ThrusterMaintain tension | Maintain tension |
| 7 | KB Single-Leg Deadlift (left)Keep back flat | Keep back flat |
| 8 | KB Single-Leg Deadlift (right)Control the movement down | Control the movement down |