13-Minute Lower Body Kettlebell Tabata
- 13 min
- 40s work / 20s rest
- 2 sets × 6 rounds
- Lower Body
- 1 kettlebell
- ~350 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 13-minute kettlebell workout focuses on building lower body strength and endurance. It's suitable for intermediate users looking to challenge their legs and glutes.
The workout follows a Tabata protocol: 40 seconds of work followed by 20 seconds of rest. You will complete 6 rounds of each exercise, for a total of 2 sets per exercise.
Choose a kettlebell weight that allows you to maintain good form throughout the 40-second work interval.
The workout
Every round: 40 seconds of work, then 20 seconds of rest. Moves used: KB Goblet Squat, Two-Hand KB Swing.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Goblet SquatChest up, drive through heels | Chest up, drive through heels |
| 2 | KB Goblet SquatKnees track over toes, deep breath | Knees track over toes, deep breath |
| 3 | KB Goblet SquatControl the descent, stand tall | Control the descent, stand tall |
| 4 | KB Goblet SquatHinge hips back, squeeze glutes | Hinge hips back, squeeze glutes |
| 5 | KB Goblet SquatMaintain neutral spine, brace core | Maintain neutral spine, brace core |
| 6 | KB Goblet SquatExplode up from the bottom | Explode up from the bottom |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingSnap hips, not arms; float bell | Snap hips, not arms; float bell |
| 2 | Two-Hand KB SwingEngage glutes hard at the top | Engage glutes hard at the top |
| 3 | Two-Hand KB SwingDrive through the midfoot | Drive through the midfoot |
| 4 | Two-Hand KB SwingKeep bell close, powerful hike | Keep bell close, powerful hike |
| 5 | Two-Hand KB SwingBreathe, relax shoulders | Breathe, relax shoulders |
| 6 | Two-Hand KB SwingFinish tall and strong | Finish tall and strong |