9-Minute Upper Body Kettlebell Tabata
- 9 min
- 20s work / 10s rest
- 2 sets × 8 rounds
- Upper Body
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 9-minute kettlebell Tabata workout is designed to build upper body strength and endurance. It's suitable for intermediate fitness levels looking for a quick, effective session.
The workout follows the Tabata protocol: 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds per exercise. You will complete two full sets of all four exercises.
Choose a kettlebell weight that allows you to maintain good form throughout the 20-second work interval for each exercise.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: KB Strict Press, KB Halo, KB Single-Arm Row, KB Windmill.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Strict Press (left)Drive through the feet, brace the core | Drive through the feet, brace the core |
| 2 | KB Strict Press (right)Fist to forehead, control the descent | Fist to forehead, control the descent |
| 3 | KB HaloCircle around the head, keep shoulders down | Circle around the head, keep shoulders down |
| 4 | KB Strict Press (left)Drive through the feet, brace the core | Drive through the feet, brace the core |
| 5 | KB Strict Press (right)Fist to forehead, control the descent | Fist to forehead, control the descent |
| 6 | KB HaloCircle around the head, keep shoulders down | Circle around the head, keep shoulders down |
| 7 | KB Strict Press (left)Drive through the feet, brace the core | Drive through the feet, brace the core |
| 8 | KB Strict Press (right)Fist to forehead, control the descent | Fist to forehead, control the descent |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Arm Row (left)Pack the lat, pull to hip | Pack the lat, pull to hip |
| 2 | KB Single-Arm Row (right)Pack the lat, pull to hip | Pack the lat, pull to hip |
| 3 | KB Windmill (left)Track the KB, hinge at the hips | Track the KB, hinge at the hips |
| 4 | KB Single-Arm Row (left)Pack the lat, pull to hip | Pack the lat, pull to hip |
| 5 | KB Single-Arm Row (right)Pack the lat, pull to hip | Pack the lat, pull to hip |
| 6 | KB Windmill (right)Track the KB, hinge at the hips | Track the KB, hinge at the hips |
| 7 | KB Single-Arm Row (left)Pack the lat, pull to hip | Pack the lat, pull to hip |
| 8 | KB Single-Arm Row (right)Pack the lat, pull to hip | Pack the lat, pull to hip |