14-Minute Upper Body Kettlebell Tabata Workout
- 14 min
- 20s work / 10s rest
- 3 sets × 8 rounds
- Upper Body
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 14-minute Kettlebell Tabata workout is designed to build upper body strength and endurance.
The workout follows the 20 seconds work, 10 seconds rest protocol for 8 rounds, repeated for 3 sets.
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: KB Strict Press, KB Single-Arm Row, KB Clean and Press.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Strict Press (left)Drive feet into the ground | Drive feet into the ground |
| 2 | KB Strict Press (right)Brace the core, press overhead | Brace the core, press overhead |
| 3 | KB Strict Press (left)Control the descent | Control the descent |
| 4 | KB Strict Press (right)Finish tall, shoulders packed | Finish tall, shoulders packed |
| 5 | KB Strict Press (left)Don't lean back, press up | Don't lean back, press up |
| 6 | KB Strict Press (right)Full lockout at the top | Full lockout at the top |
| 7 | KB Strict Press (left)Maintain tension | Maintain tension |
| 8 | KB Strict Press (right)Strong finish, controlled return | Strong finish, controlled return |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Arm Row (left)Pack your lats, pull the handle | Pack your lats, pull the handle |
| 2 | KB Single-Arm Row (right)Hinge at hips, neutral spine | Hinge at hips, neutral spine |
| 3 | KB Single-Arm Row (left)Squeeze shoulder blade at top | Squeeze shoulder blade at top |
| 4 | KB Single-Arm Row (right)Control the eccentric phase | Control the eccentric phase |
| 5 | KB Single-Arm Row (left)Keep elbow tight to body | Keep elbow tight to body |
| 6 | KB Single-Arm Row (right)Drive the elbow back | Drive the elbow back |
| 7 | KB Single-Arm Row (left)Big chest, proud posture | Big chest, proud posture |
| 8 | KB Single-Arm Row (right)Finish the pull, reset | Finish the pull, reset |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean and Press (left)Explode from hips, rack the bell | Explode from hips, rack the bell |
| 2 | KB Clean and Press (right)Press overhead with power | Press overhead with power |
| 3 | KB Clean and Press (left)Stand tall after the clean | Stand tall after the clean |
| 4 | KB Clean and Press (right)Lockout is key | Lockout is key |
| 5 | KB Clean and Press (left)Smooth transition from clean to press | Smooth transition from clean to press |
| 6 | KB Clean and Press (right)Drive through the feet | Drive through the feet |
| 7 | KB Clean and Press (left)Maintain core tension | Maintain core tension |
| 8 | KB Clean and Press (right)Aggressive but controlled finish | Aggressive but controlled finish |