14-Minute Lower Body Kettlebell Tabata
- 14 min
- 20s work / 10s rest
- 3 sets × 8 rounds
- Lower Body
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 14-minute kettlebell workout targets your lower body. It is suitable for intermediate fitness levels looking to build strength and endurance.
The workout follows a Tabata protocol: 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds per set. You will complete 3 sets of these rounds.
Choose a kettlebell weight that challenges you to maintain good form throughout the 20-second work intervals.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: Two-Hand KB Swing, KB Single-Leg Deadlift, Goblet Squat.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Two-Hand KB SwingExplode hips forward, not up | Explode hips forward, not up |
| 2 | Two-Hand KB SwingDrive feet through the floor | Drive feet through the floor |
| 3 | Two-Hand KB SwingFinish with a strong glute squeeze | Finish with a strong glute squeeze |
| 4 | Two-Hand KB SwingMaintain a neutral spine | Maintain a neutral spine |
| 5 | Two-Hand KB SwingLet the bell float, don't pull | Let the bell float, don't pull |
| 6 | Two-Hand KB SwingControl the descent, don't drop | Control the descent, don't drop |
| 7 | Two-Hand KB SwingChest up, shoulders back | Chest up, shoulders back |
| 8 | Two-Hand KB SwingFeel the posterior chain engage | Feel the posterior chain engage |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Leg Deadlift (left)Hinge at the hips, keep back flat | Hinge at the hips, keep back flat |
| 2 | KB Single-Leg Deadlift (right)Control the movement, feel the stretch | Control the movement, feel the stretch |
| 3 | KB Single-Leg Deadlift (left)Light touch or hover at the bottom | Light touch or hover at the bottom |
| 4 | KB Single-Leg Deadlift (right)Drive through the standing heel | Drive through the standing heel |
| 5 | KB Single-Leg Deadlift (left)Keep core tight, resist rotation | Keep core tight, resist rotation |
| 6 | KB Single-Leg Deadlift (right)Stand tall, squeeze glutes | Stand tall, squeeze glutes |
| 7 | KB Single-Leg Deadlift (left)Focus on balance and control | Focus on balance and control |
| 8 | KB Single-Leg Deadlift (right)Lower the bell with precision | Lower the bell with precision |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | Goblet SquatElbows inside knees, chest proud | Elbows inside knees, chest proud |
| 2 | Two-Hand KB SwingExplode hips, drive bell high | Explode hips, drive bell high |
| 3 | Goblet SquatDescend as deep as possible with control | Descend as deep as possible with control |
| 4 | Two-Hand KB SwingSnap the hips, minimal arm pull | Snap the hips, minimal arm pull |
| 5 | Goblet SquatMaintain a braced core | Maintain a braced core |
| 6 | Two-Hand KB SwingFull extension at the top | Full extension at the top |
| 7 | Goblet SquatKeep weight in the heels | Keep weight in the heels |
| 8 | Two-Hand KB SwingBreathe deep, explode into the swing | Breathe deep, explode into the swing |