24-Minute Upper Body Kettlebell Tabata Workout
- 24 min
- 20s work / 10s rest
- 5 sets × 8 rounds
- Upper Body
- 1 kettlebell
- ~200 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 24-minute kettlebell workout is designed to build upper body strength. It's suitable for individuals with some kettlebell experience looking for an intense, time-efficient session.
The workout follows the Tabata protocol: 20 seconds of work followed by 10 seconds of rest. Each exercise is performed for 8 rounds before moving to the next, with 5 sets total.
Choose a kettlebell weight that challenges you to maintain good form throughout the 20-second work interval. Focus on controlled movements rather than speed.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: KB Strict Press, KB Single-Arm Row, KB Snatch, KB Renegade Row, KB Clean and Press.
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)Ribs down, glutes tight | Ribs down, glutes tight |
| 3 | KB Strict Press (left)Elbows under the bell, control the descent | Elbows under the bell, control the descent |
| 4 | KB Strict Press (right)Finish tall, lockout overhead | Finish tall, lockout overhead |
| 5 | KB Strict Press (left)Drive through the feet, brace the core | Drive through the feet, brace the core |
| 6 | KB Strict Press (right)Ribs down, glutes tight | Ribs down, glutes tight |
| 7 | KB Strict Press (left)Elbows under the bell, control the descent | Elbows under the bell, control the descent |
| 8 | KB Strict Press (right)Finish tall, lockout overhead | Finish tall, lockout overhead |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Arm Row (left)Pack the lat, pull to hip crease | Pack the lat, pull to hip crease |
| 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, control the pull | Squeeze shoulder blade, control the pull |
| 4 | KB Single-Arm Row (right)Chest up, drive elbow back | Chest up, drive elbow back |
| 5 | KB Single-Arm Row (left)Pack the lat, pull to hip crease | Pack the lat, pull to hip crease |
| 6 | KB Single-Arm Row (right)Hinge at hips, neutral spine | Hinge at hips, neutral spine |
| 7 | KB Single-Arm Row (left)Squeeze shoulder blade, control the pull | Squeeze shoulder blade, control the pull |
| 8 | KB Single-Arm Row (right)Chest up, drive elbow back | Chest up, drive elbow back |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Snatch (left)Explode from the hips, catch at the top | Explode from the hips, catch at the top |
| 2 | KB Snatch (right)Keep bell close, absorb the landing | Keep bell close, absorb the landing |
| 3 | KB Snatch (left)Fast hands, drive through the ground | Fast hands, drive through the ground |
| 4 | KB Snatch (right)Lockout overhead, stable shoulder | Lockout overhead, stable shoulder |
| 5 | KB Snatch (left)Explode from the hips, catch at the top | Explode from the hips, catch at the top |
| 6 | KB Snatch (right)Keep bell close, absorb the landing | Keep bell close, absorb the landing |
| 7 | KB Snatch (left)Fast hands, drive through the ground | Fast hands, drive through the ground |
| 8 | KB Snatch (right)Lockout overhead, stable shoulder | Lockout overhead, stable shoulder |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Renegade Row (left)Brace core, minimize hip sway | Brace core, minimize hip sway |
| 2 | KB Renegade Row (right)Pull bell to ribcage, stable torso | Pull bell to ribcage, stable torso |
| 3 | KB Renegade Row (left)Maintain plank, control the movement | Maintain plank, control the movement |
| 4 | KB Renegade Row (right)Full range of motion, plant the hand | Full range of motion, plant the hand |
| 5 | KB Renegade Row (left)Brace core, minimize hip sway | Brace core, minimize hip sway |
| 6 | KB Renegade Row (right)Pull bell to ribcage, stable torso | Pull bell to ribcage, stable torso |
| 7 | KB Renegade Row (left)Maintain plank, control the movement | Maintain plank, control the movement |
| 8 | KB Renegade Row (right)Full range of motion, plant the hand | Full range of motion, plant the hand |
Rest 1:00 before the next set
Set 5
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean and Press (left)Explosive clean, strong press | Explosive clean, strong press |
| 2 | KB Clean and Press (right)Rack the bell, stable lockout | Rack the bell, stable lockout |
| 3 | KB Clean and Press (left)Drive hips, meet the bell | Drive hips, meet the bell |
| 4 | KB Clean and Press (right)Control the catch, stand tall | Control the catch, stand tall |
| 5 | KB Clean and Press (left)Explosive clean, strong press | Explosive clean, strong press |
| 6 | KB Clean and Press (right)Rack the bell, stable lockout | Rack the bell, stable lockout |
| 7 | KB Clean and Press (left)Drive hips, meet the bell | Drive hips, meet the bell |
| 8 | KB Clean and Press (right)Control the catch, stand tall | Control the catch, stand tall |