Posted on April 03, 2014 by Jenny Cromack

I suspect that there are only a handful of people who wake up on a Monday morning and instantly think “intervals” and then get excited!? Well I was one of them this week; and even worse for my participants, I was thinking Tabata! Ah yes, the “fit in 4 minutes” 20 seconds of “go as hard as you can” work and 10 seconds of rest, interval training protocol – with kettlebells! Ta Dah! Kettlebell Tabata Workout! But a simple 4 minute workout would not satisfy my classes which range from 30 to 45 mins, I needed a mix of kettlebells and body weight training for my kettlebell tabata workout.

So I came up with 4 rounds which we did twice – hardcore! And as I clap my hands with glee, here it is!

Ideally you need 2 Kettlebells, one for upper body and one for lower body, but one good all rounder will do! Each round is 4 minutes. Do exercise 1 for 20 seconds, rest 10 seconds, then exercise number 2 for 20 seconds, rest and repeat. Rest between rounds (I gave them one whole minute), but keep moving. Enjoy this kettlebell tabata workout and let us know how you get on!

Round 1

1. Kettlebell Squats
2. Squat Jumps

Round 2

1. Single Handed Clean & Press
2. Mountain Climbers

Round 3

1. Kettlebell Lunges
2. Kettlbell Swings (your choice, single arm, double, alternate)

Round 4

1. Halo
2. Ab Cycles

What’s brilliant about this workout, is that you don’t have to do it all at once, you can simply pick one round and go for it. Give it a try!

http://www.telegraph.co.uk/health/dietandfitness/10281079/Tabata-is-this-workout-worth-the-pain.html

http://www.theguardian.com/lifeandstyle/2013/mar/25/tabata-harder-faster-fitter-quicker

http://www.muscleandfitness.com/workouts/workout-routines/4-minute-fat-burning-high-intensity-workout