Kettlebell Tabata Workout

kettlebell tabata workout; high pull

Aaaaand it’s another kettlebell routine! (Today we’ll spell “kettlebell” as one word.)

Today’s workout is extremely necessary for me after the unhealthiness (and ridiculously fun time) that was St. Patty’s Day. So I’ll get right to it…

Kettlebell Tabata Workout

Equipment I Used:

For each exercise, set your Gymboss Interval Timer for 8 rounds of 20 seconds of work and 10 seconds of rest. When the four minutes is up, move on to the next exercise.

Before some kettlebell pro calls me out for my form in the below tutorial, yes, I realize that a kettlebell swing should be more like a dead lift and less like a squat. But when I do traveling kb swings, I tend to bend my knees more. Also, let’s all take a moment to laugh at my face in the one-arm swing & shuffles. Every. Single. Picture. taken during that particular exercise looked like that. Can’t wait for this to be all over Pinterest! Haha.

kettlebell tabata workout

  • Traveling Kettlebell Swings: This is a basic kettlebell swing, but when you’re at the top of your swing, take a step forward, leading with your right foot and bringing you left foot up to meet it. Stay planted there for the downswing. When you’re at the top of the next swing, take a step forward, this time leading with your left foot. Depending on how much space you have, take 4-6 steps forward and then start stepping backwards instead, traveling up and down the room you’re in. I use a 25-lb kettlebell.
  • Figure 8s: Start with legs a bit more than shoulder-width apart and lower yourself into a shallow squat. Keep your back straight and chest up. You’ll hold the kettlebell in one hand (I use a 35-lb bell when I do this move; I recommend using 5-10lbs heavier than the weight you swing), and weave it around your legs in a figure 8 motion, passing it off between hands as you swing through the center. Alternate the direction in which you swing it around your legs each 20-second work interval.
  • One-Arm Swing & Side Shuffle: This is a basic one-arm swing, but on the upswing, you’ll shuffle/prance to the right, hopping your left foot towards your right, and then your right foot out to the side. On the next upswing, shuffle over to the left. Alternate the arm you’re swinging with during each work interval. I use a 20-lb bell.
  • Overhead Reach Sit Up into Russian Twist: Start laying on your back with knees bent and feet up, and holding a kettlebell outstretched overhead. I use a 10lb bell for these. Bring the kettlebell up and over to your chest as you sit up, keeping feet elevated. Do a Russian Twist and then lower back down, lifting bell back overhead into starting position. Each sit up, alternate the sit to which you first twist.
  • High Pull: Start with feet hip-width apart with kettlebell on the floor in front of you. I use a 20lb bell for these. Bend with your knees keeping back straight, grab and kettlebell, and power up, standing as you pull your elbow up, bringing the kettlebell up towards the side of your face. In a controlled movement, lower back to starting position. Repeat with same arm during the interval. During the next 20-second work interval, alternate the arm. I really feel these in my shoulders the next day!

10 points to any Bostonian who can name the park I’m pictured in!


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  1. Thomas Park!

    Looks like a great workout 🙂

  2. You are inspiring me to get a kettlebell. This workout looks awesome!

  3. I did this workout this afternoon! Loved it! Thank you 🙂

  4. Just had to let you know I tried this workout this morning. It was awesome and my workout buddy agreed. Thanks for sharing!

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