24-Minute Upper Body Kettlebell Tabata Workout
- 24 min
- 20s work / 10s rest
- 5 sets × 8 rounds
- Upper Body
- 1 kettlebell
- ~250 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 24-minute kettlebell workout focuses on building upper body strength and endurance. It is suitable for intermediate to advanced individuals familiar with kettlebell movements.
The workout follows the Tabata protocol, consisting of 8 rounds of 20 seconds of work followed by 10 seconds of rest. This structure is repeated for each of the 16 exercises, with a short rest between 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 Push Press, KB Floor Press, KB Z-Press, KB Bent-Over Row, KB Single-Arm Row, KB Renegade Row, KB High Pull, KB Clean, KB Snatch, KB Clean and Press, KB Halo, KB Windmill, KB Plank Pull-Through, KB Suitcase Carry, KB Clean to Press, KB Thruster.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Strict Press (left)Brace core, drive through feet | Brace core, drive through feet |
| 2 | KB Strict Press (right)Maintain rigid torso, control descent | Maintain rigid torso, control descent |
| 3 | KB Push Press (left)Dip and drive, lock out overhead | Dip and drive, lock out overhead |
| 4 | KB Push Press (right)Explode upward, head through the window | Explode upward, head through the window |
| 5 | KB Floor Press (left)Keep elbows tucked, chest up | Keep elbows tucked, chest up |
| 6 | KB Floor Press (right)Press straight up, squeeze shoulder blades | Press straight up, squeeze shoulder blades |
| 7 | KB Z-Press (left)Sit tall, press from shoulders | Sit tall, press from shoulders |
| 8 | KB Z-Press (right)Engage abs, grind through the lockout | Engage abs, grind through the lockout |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Bent-Over Row (left)Hinge hips, pull to sternum | Hinge hips, pull to sternum |
| 2 | KB Bent-Over Row (right)Squeeze shoulder blades, neutral spine | Squeeze shoulder blades, neutral spine |
| 3 | KB Single-Arm Row (left)Brace torso, pull elbow back | Brace torso, pull elbow back |
| 4 | KB Single-Arm Row (right)Pack lat, control the eccentric | Pack lat, control the eccentric |
| 5 | KB Renegade Row (left)Minimize hip sway, stable plank | Minimize hip sway, stable plank |
| 6 | KB Renegade Row (right)Pull kettlebell to hip, squeeze back | Pull kettlebell to hip, squeeze back |
| 7 | KB High Pull (left)Snap hips, pull to chin height | Snap hips, pull to chin height |
| 8 | KB High Pull (right)Elbows high and fast, chest proud | Elbows high and fast, chest proud |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean (left)Explode, rack position on chest | Explode, rack position on chest |
| 2 | KB Clean (right)Ride it up, catch with control | Ride it up, catch with control |
| 3 | KB Snatch (left)Fast hip snap, catch overhead | Fast hip snap, catch overhead |
| 4 | KB Snatch (right)Aggressive pull, lock arms out | Aggressive pull, lock arms out |
| 5 | KB Clean and Press (left)Clean aggressively, press overhead | Clean aggressively, press overhead |
| 6 | KB Clean and Press (right)Stomp feet, lock out fully | Stomp feet, lock out fully |
| 7 | KB Push Press (left)Dip, drive, and lock out | Dip, drive, and lock out |
| 8 | KB Push Press (right)Powerful hip extension, stable rack | Powerful hip extension, stable rack |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Halo (left)Circle head, keep shoulders down | Circle head, keep shoulders down |
| 2 | KB Halo (right)Smooth motion, brace core | Smooth motion, brace core |
| 3 | KB Windmill (left)Hinge hips, gaze at bell | Hinge hips, gaze at bell |
| 4 | KB Windmill (right)Controlled descent, hip hinge | Controlled descent, hip hinge |
| 5 | KB Plank Pull-Through (left)Stable plank, minimal rotation | Stable plank, minimal rotation |
| 6 | KB Plank Pull-Through (right)Keep hips square, pull across | Keep hips square, pull across |
| 7 | KB Suitcase Carry (left)Stand tall, lean into the weight | Stand tall, lean into the weight |
| 8 | KB Suitcase Carry (right)Opposite arm reaches down, brace! | Opposite arm reaches down, brace! |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Strict Press (left)Overhead lockout, brace hard | Overhead lockout, brace hard |
| 2 | KB Strict Press (right)Control the return, don't drop | Control the return, don't drop |
| 3 | KB Snatch (left)Punch the sky, catch strong | Punch the sky, catch strong |
| 4 | KB Snatch (right)Maintain tension, stand tall | Maintain tension, stand tall |
| 5 | KB Clean to Press (left)Explode, then press with intent | Explode, then press with intent |
| 6 | KB Clean to Press (right)Stable rack, powerful overhead | Stable rack, powerful overhead |
| 7 | KB ThrusterSquat deep, explode to press | Squat deep, explode to press |
| 8 | KB ThrusterConnect squat and press, drive hard | Connect squat and press, drive hard |