Workout of the week: 12-min kettlebell Tabata workout

6th February 2023

ALL LEVELS / kettlebell Tabata workout / 12 minutes

Equipment: Kettlebell

Kettlebells are fantastic, aren’t they? Believe it or not, they date back to 18th-century Russia, and since then paved their way to be an instrumental part of every gym equipment. Sold out during the pandemic, they even made their way to become a type of sport. And what’s not to like? Small and portable, kettlebells allow you to exercise your whole body in a fun way.

This kettlebell Tabata workout proves that. Tabata is a type of HIIT (short for High-Intensity Interval Training) workout consisting of 20 seconds of flat-out exercise at maximum intensity with 10 seconds of rest. You’ll do so for 3 exercises, during 8 rounds non-stop. That will take you around 12 minutes to complete.

Kettlebell deadlift
Kettlebell swing
Kettlebell squat

Ready? Let’s go!

WORKOUT SETUP

3 exercises
20 seconds on, 10 seconds off
8 rounds
12 minutes
Equipment: Kettlebell

WORKING OUT FROM HOME? NO PROBLEM

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Kettlebell = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

8 rounds

1 – KETTLEBELL DEADLIFT

20 sec on, 10 sec off

Grab a kettlebell and place it between your feet that should be shoulder-width apart.
Slightly bend your knees, bend your upper body forward and grab the handle.
Now tension your core and while keeping your back straight lift the kettlebell up to hip level.
At the top, you should be standing proud while keeping your shoulders, core and glutes under tension.
Now slowly return back down while keeping the tension in your body.
Repeat for the desired rep range.

2 – KETTLEBELL SWING

20 sec on, 10 sec off

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

3 – KETTLEBELL SQUAT

20 sec on, 10 sec off

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keeping the kettlebell close to your chest, do a squat and maintain your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.