19-Minute Upper Body Kettlebell Tabata Workout
- 19 min
- 20s work / 10s rest
- 4 sets × 8 rounds
- Upper Body
- 1 kettlebell
- ~150 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 19-minute kettlebell Tabata workout is designed to build upper body strength. It's suitable for individuals with some kettlebell experience looking for an intense 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 4 sets of these rounds, cycling through five key movements.
Choose a kettlebell weight that challenges you to maintain good form throughout the 20-second work intervals, especially during the presses and rows.
The workout
Every round: 20 seconds of work, then 10 seconds of rest. Moves used: Single-Arm KB Row, KB Strict Press, KB Floor Press, Renegade Row, KB Clean.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | Single-Arm KB Row (left)Lead with the elbow, pull to hip pocket | Lead with the elbow, pull to hip pocket |
| 2 | Single-Arm KB Row (right)Squeeze the shoulder blade at the top | Squeeze the shoulder blade at the top |
| 3 | Single-Arm KB Row (left)Maintain a neutral spine, brace the core | Maintain a neutral spine, brace the core |
| 4 | Single-Arm KB Row (right)Control the eccentric, don't let it drop | Control the eccentric, don't let it drop |
| 5 | Single-Arm KB Row (left)Drive the feet into the ground | Drive the feet into the ground |
| 6 | Single-Arm KB Row (right)Chest up, proud posture | Chest up, proud posture |
| 7 | Single-Arm KB Row (left)Focus on the back muscles working | Focus on the back muscles working |
| 8 | Single-Arm KB Row (right)Finish the pull strong | Finish the pull strong |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Strict PressBrace your core, drive the bell overhead | Brace your core, drive the bell overhead |
| 2 | KB Floor PressElbows tucked, press through the palms | Elbows tucked, press through the palms |
| 3 | KB Strict PressKeep the head neutral, don't jut forward | Keep the head neutral, don't jut forward |
| 4 | KB Floor PressControl the descent, feel the chest stretch | Control the descent, feel the chest stretch |
| 5 | KB Strict PressStand tall at the top, lock it out | Stand tall at the top, lock it out |
| 6 | KB Floor PressLower to the side of the chest | Lower to the side of the chest |
| 7 | KB Strict PressEngage the glutes, full body tension | Engage the glutes, full body tension |
| 8 | KB Floor PressPress straight up, not forward | Press straight up, not forward |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | Renegade Row (left)Keep hips square to the floor | Keep hips square to the floor |
| 2 | Renegade Row (right)Resist rotation, brace the core hard | Resist rotation, brace the core hard |
| 3 | Renegade Row (left)Pull the bell to the hip bone | Pull the bell to the hip bone |
| 4 | Renegade Row (right)Control the plank, no sagging hips | Control the plank, no sagging hips |
| 5 | Renegade Row (left)Maintain tension through the whole body | Maintain tension through the whole body |
| 6 | Renegade Row (right)Squeeze the back muscles to initiate the pull | Squeeze the back muscles to initiate the pull |
| 7 | Renegade Row (left)Feet wide for stability | Feet wide for stability |
| 8 | Renegade Row (right)Crisp, controlled movement | Crisp, controlled movement |
Rest 1:00 before the next set
Set 4
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Clean (left)Whip it with the hips, not the arms | Whip it with the hips, not the arms |
| 2 | KB Clean (right)Rack the bell cleanly, brace the core | Rack the bell cleanly, brace the core |
| 3 | KB Clean (left)Stand tall, control the rack position | Stand tall, control the rack position |
| 4 | KB Clean (right)Explode from the hang, catch in the rack | Explode from the hang, catch in the rack |
| 5 | KB Clean (left)Keep the bell close to the body | Keep the bell close to the body |
| 6 | KB Clean (right)Tight core, ready to press | Tight core, ready to press |
| 7 | KB Clean (left)Smooth transitions | Smooth transitions |
| 8 | KB Clean (right)Finish with control | Finish with control |