24-Minute Lower Body Kettlebell Tabata Workout
- 24 min
- 20s work / 10s rest
- 5 sets × 8 rounds
- Lower Body
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 24-minute kettlebell workout is designed to build strength and endurance in your lower body. It uses the Tabata protocol, which involves short bursts of intense work followed by brief rest periods.
The workout consists of four lower body exercises performed for 8 rounds each, totaling 5 sets. Each round includes 20 seconds of work and 10 seconds of rest.
Choose a kettlebell weight that allows you to maintain good form throughout the 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: KB Goblet Squat, Two-Hand KB Swing, KB Single-Leg Deadlift, KB Goblet Lunge.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Goblet SquatChest up, drive heels down | Chest up, drive heels down |
| 2 | KB Goblet SquatSit back like you're reaching for a chair | Sit back like you're reaching for a chair |
| 3 | KB Goblet SquatMaintain a neutral spine throughout | Maintain a neutral spine throughout |
| 4 | KB Goblet SquatControl the descent, explode up | Control the descent, explode up |
| 5 | KB Goblet SquatKnees track over toes, not inward | Knees track over toes, not inward |
| 6 | KB Goblet SquatEngage glutes at the top | Engage glutes at the top |
| 7 | KB Goblet SquatPush the ground away | Push the ground away |
| 8 | KB Goblet SquatBreathe deep and hold the tension | Breathe deep and hold the tension |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingSnap hips, not arms | Snap hips, not arms |
| 2 | Two-Hand KB SwingFloat the bell, don't throw it | Float the bell, don't throw it |
| 3 | Two-Hand KB SwingBrace your core like a punch | Brace your core like a punch |
| 4 | Two-Hand KB SwingHinge at the hips, slight knee bend | Hinge at the hips, slight knee bend |
| 5 | Two-Hand KB SwingFinish tall and proud | Finish tall and proud |
| 6 | Two-Hand KB SwingLet gravity bring it down | Let gravity bring it down |
| 7 | Two-Hand KB SwingPowerful glute contraction | Powerful glute contraction |
| 8 | Two-Hand KB SwingKeep the bell close | Keep the bell close |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Leg Deadlift (left)Hinge from hip, slight knee bend | Hinge from hip, slight knee bend |
| 2 | KB Single-Leg Deadlift (right)Keep back straight, reach long | Keep back straight, reach long |
| 3 | KB Single-Leg Deadlift (left)Feel hamstring stretch | Feel hamstring stretch |
| 4 | KB Single-Leg Deadlift (right)Control the movement | Control the movement |
| 5 | KB Single-Leg Deadlift (left)Balance on standing leg | Balance on standing leg |
| 6 | KB Single-Leg Deadlift (right)Engage glute to rise | Engage glute to rise |
| 7 | KB Single-Leg Deadlift (left)Stay controlled on the way up | Stay controlled on the way up |
| 8 | KB Single-Leg Deadlift (right)Finish tall and stable | Finish tall and stable |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Leg Deadlift (left)Hinge from hip, slight knee bend | Hinge from hip, slight knee bend |
| 2 | KB Single-Leg Deadlift (right)Keep back straight, reach long | Keep back straight, reach long |
| 3 | KB Single-Leg Deadlift (left)Feel hamstring stretch | Feel hamstring stretch |
| 4 | KB Single-Leg Deadlift (right)Control the movement | Control the movement |
| 5 | KB Single-Leg Deadlift (left)Balance on standing leg | Balance on standing leg |
| 6 | KB Single-Leg Deadlift (right)Engage glute to rise | Engage glute to rise |
| 7 | KB Single-Leg Deadlift (left)Stay controlled on the way up | Stay controlled on the way up |
| 8 | KB Single-Leg Deadlift (right)Finish tall and stable | Finish tall and stable |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Goblet Lunge (left)Step forward, drop back knee | Step forward, drop back knee |
| 2 | KB Goblet Lunge (right)Keep front knee over ankle | Keep front knee over ankle |
| 3 | KB Goblet Lunge (left)Push off front foot to return | Push off front foot to return |
| 4 | KB Goblet Lunge (right)Maintain an upright torso | Maintain an upright torso |
| 5 | KB Goblet Lunge (left)Step forward, drop back knee | Step forward, drop back knee |
| 6 | KB Goblet Lunge (right)Keep front knee over ankle | Keep front knee over ankle |
| 7 | KB Goblet Lunge (left)Push off front foot to return | Push off front foot to return |
| 8 | KB Goblet Lunge (right)Breathe and stay strong | Breathe and stay strong |