26-Minute Lower Body Kettlebell Tabata Workout
- 26 min
- 40s work / 20s rest
- 3 sets × 8 rounds
- Lower Body
- 1 kettlebell
- ~200 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 26-minute kettlebell workout targets your lower body using the Tabata interval structure. It is suitable for those with some kettlebell experience looking to build leg and glute strength.
The workout consists of 8 rounds of 40 seconds of work followed by 20 seconds of rest, repeated for 3 sets. Each set cycles through six different kettlebell exercises.
Choose a kettlebell weight that allows you to maintain good form throughout the 40-second work interval, especially during the Bulgarian split squats.
The workout
Every round: 40 seconds of work, then 20 seconds of rest. Moves used: Two-Hand KB Swing, Goblet Squat, KB Single-Leg Deadlift, KB Bulgarian Split Squat, KB Clean, KB Swing to Squat.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingExplode hips forward, not up | Explode hips forward, not up |
| 2 | Goblet SquatElbows inside knees, chest up | Elbows inside knees, chest up |
| 3 | Two-Hand KB SwingDrive through heels, brace core | Drive through heels, brace core |
| 4 | Goblet SquatDescend deep, maintain neutral spine | Descend deep, maintain neutral spine |
| 5 | Two-Hand KB SwingFinish tall, squeeze glutes | Finish tall, squeeze glutes |
| 6 | Goblet SquatKnees track toes, drive up powerful | Knees track toes, drive up powerful |
| 7 | Two-Hand KB SwingBack straight, tension throughout | Back straight, tension throughout |
| 8 | Goblet SquatControl the descent, explode up | Control the descent, explode up |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Leg Deadlift (left)Hinge hips, keep back flat | Hinge hips, keep back flat |
| 2 | KB Bulgarian Split Squat (left)Control down, drive up strong | Control down, drive up strong |
| 3 | KB Single-Leg Deadlift (right)Feel the stretch in the hamstring | Feel the stretch in the hamstring |
| 4 | KB Bulgarian Split Squat (right)Knee tracks over ankle | Knee tracks over ankle |
| 5 | KB Single-Leg Deadlift (left)Maintain balance, slight knee bend | Maintain balance, slight knee bend |
| 6 | KB Bulgarian Split Squat (left)Chest proud, full range of motion | Chest proud, full range of motion |
| 7 | KB Single-Leg Deadlift (right)Engage glutes to return to standing | Engage glutes to return to standing |
| 8 | KB Bulgarian Split Squat (right)Drive through front heel | Drive through front heel |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean (left)Rack position, chest up | Rack position, chest up |
| 2 | KB Swing to SquatExplode swing, drop into squat | Explode swing, drop into squat |
| 3 | KB Clean (right)Powerful hip snap, catch clean | Powerful hip snap, catch clean |
| 4 | KB Swing to SquatDrive hips, sink the squat | Drive hips, sink the squat |
| 5 | KB Clean (left)Brace for impact, strong rack | Brace for impact, strong rack |
| 6 | KB Swing to SquatMaintain tension, powerful finish | Maintain tension, powerful finish |
| 7 | KB Clean (right)Smooth transition to rack | Smooth transition to rack |
| 8 | KB Swing to SquatExplode and absorb | Explode and absorb |