Kettlebell Tabata

Our workout of the week is a Kettlebell Tabata.  A Tabata is a HIIT workout where you perform 1 exercise for 8 rounds in a 20 second work/10 second rest interval. For the workout of the week, you will perform 4 different kettlebell exercises in the Tabata format.

The Workout

Kettlebell Tabata

Tabata 1:

Kettlebell Swings

Tabata 2:

Kettlebell Tactical Lunge

Tabata 3:

Alternating Kettlebell Snatch

Tabata 4:

Kettlebell Goblet Squat


How to Perform the Kettlebell Tabata


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

The Workout

You will need at least one kettlebell for this workout. Depending on your experience, you may want different weights for each exercise. Select weights that are challenging.  I recommend at least 16 KG for men and 8 KG for women

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.

Begin by setting your fitness timer for the standard Tabata timing, 8 rounds 20 seconds work, 10 seconds rest. This setting means that each Tabata is 4 minutes. So, the idea is to go all out during the work interval. You should allow 2 minutes to rest between each Tabata.

The Kettlebell Tabatas

The first Tabata is the kettlebell swing. You will complete 8 rounds, 20 seconds work and 10 seconds rest.  Remember the swing is a hip hinge movement, not a shoulder movement. Hinge at the hips and drive them forward generating the momentum to swing the kettlebell to chest height (not overhead).

The second Tabata is the tactical lunge. This may be a new movement to you so watch the video below. Hold the kettlebell in one hand. Reverse lunge with the leg on the same side as the kettlebell dropping back. Pass the kettlebell under the forward leg to the other hand and return to the start position. Repeat this movement alternating sides.

The third Tabata is the alternating kettlebell snatch. Start with the kettlebell between your feet in front of you. Squat down to grab the handle, drive through your legs and snatch it to full extension overhead. Return to the floor and repeat on the other side.

The final Tabata is the goblet squat. Holding the kettlebell in the goblet rack position at chest height, perform as many squats as you can in each work period.


We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.


Watch the Demonstration Video


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