Tabata Interval Kettlebell Workout

Tabata Intervals Kettlebell Workout (high pulls)

I look a little possessed/void of brain activity in the above picture, but due to a mysterious optical illusion, I have arm muscles in it, so whatever, it’s getting posted to the Internet. No shame.

Tabata Interval Kettlebell Workout

Equipment I Used:

  • 10-lb kettlebell
  • 15-lb kettlebell
  • 20-lb kettlebell
  • 25-lb kettlebell
  • 35-lb kettlebell
  • Exercise mat
  • Gymboss Interval Timer

You’ll do each of the following exercises for 4 minutes before moving on to the next one. For those 4 minutes, set your Gymboss Interval Timer for 8 rounds of 20 seconds of work and 10 seconds of rest (tabata intervals). I’ve noted in the descriptions how much weight I used for each exercise, but you should adjust this to fit your current fitness level. The whole workout will take 32 minutes.

Tabata Intervals Kettlebell Workout

  • Kettlebell Swings: Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. I used a 25-lb bell.
  • High Pulls (alternating arms each interval): Start with feet hip-width apart with kettlebell on the floor in front of you. I use a 20-lb 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.
  • Overhead Reach into Russian Twist: Start laying on your back with knees bent and feet up, and holding a kettlebell outstretched overhead. I use a 10-lb 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 side to which you first twist.
  • One-Arm Swings (alternating arms each interval): Hold kettle bell in right hand with legs a little more than shoulder-width apart. Start with kettle bell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. At the bottom of your swing, your thumb should be pointing back through your legs. I use a 20-lb bell.
  • Figure 8s (alternating direction each interval): 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.
  • Sprinter Lunge Jumps: Start in a deep lunge position, hands on stationary kettlebells for support and front leg in the center of them. Use 30-lb kettlebells for the best stability (or really any sturdy objects will work). In one powerful movement, jump up and switch legs, landing back in a deep lunge with opposite foot in front. Keep hands on the kettle bells as you continue the jump lunges.
  • Windmills (alternating sides each interval): Start in a standing position, legs wide, kettle bell pressed above head in left hand. Your left foot should be pointing forward, your right foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettle bell straight. Touch the ground by your right foot with your right hand, keeping the kettle bell perpendicular to the ground the whole time. Slowly raise up to starting position. I used a 15-lb kettle bell for these.
  • Goblet Squats with Alternating Twists: Squat down, legs slightly more than shoulder-width apart, holding the kettlebell to your chest. Make sure your butt is pushing backwards, as if you’re sitting down on an invisible chair. As you stand back up, twist to one side, holding kettlebell close to chest and pivoting onto your back toe. Return to squat and then stand up, twisting in the other direction. I used a 25-lb bell.


Leggings: Adidas


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  1. adore this workout!! i have a kb workout posted on my blog with 5 tabata sets, all using a 25# bell. i love the variety of your moves, but know i couldn’t do all of them with 25#. i want to add members to my kb family 😉

    you’ve definitely inspired me to add a couple more tabata sets when i do this workout though 🙂

  2. I love this post! Would you link up with us sometime at Motivation Monday?

  3. This workout looks great!

    Out of curiosity, how often do you incorporate strength training into your workouts? I’ve been a runner for years, but I’ve recently decided to try and vary my cardio and add more strength training to my routine, to tone up and slim down. Your combination of cardio and strength training seems to work really well for you!

    • Thanks! 🙂 I switch it up all the time with my workout routine, but in a typical week I’d probably do 5 cardio workouts (running or spinning) and 4 strength training workouts. Some days I like to run first thing in the morning and then do a quick strength workout later in the day.

  4. This looks killer! And holy guns in that first picture! Get it girl!

  5. This sounds great, I should try it out!

    Sparkles and Shoes

  6. Haha! Don’t you just love the pics where you look empty in the face but your muscles look full?? Weird.
    p.s. I use them too! 🙂

  7. Tabata based workouts will definitely get your heart going. Loving your picture poster it is very nice.

  8. Thanks for this!! I love KB workouts! And tabata workouts! This is the best of both worlds!

  9. I so need to amp my workout!

  10. Where do you get your kettlebells? Love your blog, btw.

    • I usually buy them at my local Sports Authority. I’ve heard you can get used ones at Play It Again Sports for ridiculously cheap though–check it out if there’s one close to you 🙂

  11. Did this last night with my new 20lb and 15lb kettlebells. Definitely will need a heavier weight for the Figure 8’s next time, so 35lb might be my next addition. Love the tabata format!

  12. Maritza Patterson says:

    I would like to be able to view your Kettleball exercises on my smart phone when I am at the gym. How could I do this?

    • The blog is mobile-friendly, so you should be able to open up the post on your phone’s internet browser. Let me know if it’s not working!

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