Tabata Kettlebell Workouts

Tabata Kettlebell Workouts

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Made famous by Mr. Tabata but developed by the Japanese Speed Skating Coach, this type of training uses short periods of intense exercise followed by a short rest period of half the work interval. Famously, 20 seconds work, 10 seconds rest. The Tabata protocol is then cycled a number of times, usually 4-8. Tabata Interval Training has been proven to increase your Aerobic and Anaerobic threshold much quicker than steady state cardio lasting 60 minutes.

Tabata intervals only work well if you use the correct exercises, they need to be full body and intense. Try these basic drills to get the hang of things:

Start with Workout 1 Set your Gymboss Interval Timer and perform 20 seconds work, 10 seconds rest. Repeat 5 – 8 times

# 1 – Tabata Workout

  • 20 Seconds Swing
  • 10 Seconds Rest
  • Repeat 5 – 8 Times

 

# 2 – Tabata Workout

  • 20 Seconds Bob & Weave
  • 10 Seconds Rest
  • Repeat 5 – 8 Times

 

# 3 – Tabata Workout

  • 20 Seconds Squat & Press
  • 10 Seconds Rest
  • Repeat 5 – 8 Times

 

# 4 – Tabata Workout

  • 20 Seconds Static Side Lunges
  • 10 Seconds Rest
  • Repeat 5 – 8 Times

 

# 5 – Tabata Workout

  • 20 Seconds Walking Swings
  • 10 Seconds Rest
  • Repeat 5 – 8 Times

 

# 6 – Tabata Workout

  • 20 Seconds Swing Left Hand
  • 10 Seconds Rest
  • 20 Seconds Swing Right Hand
  • 10 Seconds Rest
  • Repeat 4 Times

 

# 7 – Tabata Workout

  • 20 Seconds Squat & Press Left Hand
  • 10 Seconds Rest
  • 20 Seconds Squat & Press Right Hand
  • 10 Seconds Rest
  • Repeat 4 Times

 

# 8 – Tabata Workout

  • 20 Seconds High Pulls Left Hand
  • 10 Seconds Rest
  • 20 Seconds High Pulls Right Hand
  • 10 Seconds Rest
  • Repeat 4 Times

 

# 9 – Tabata Workout

  • 20 Seconds Snatch Left Hand
  • 10 Seconds Rest
  • 20 Seconds Snatch Right Hand
  • 10 Seconds Rest
  • Repeat 4 Times

 

# 10 – Tabata Workout

  • 20 Seconds Side Lunge Left
  • 10 Seconds Rest
  • 20 Seconds Side Lunge Right
  • 10 Seconds Rest
  • Repeat 4 Times

 

You should have a good understanding now as to how the Tabata Protocol works. Now go through these workouts again but change the work to rest period to 30 seconds of work and 15 seconds of rest. I would not recommend that you go any higher than 30 seconds of work. You must keep the work and rest periods brief for maximum metabolic overload.

Next, sticking to the Tabata protocol you can integrate some body weight exercises to increase the intensity even further. Try the following combinations by alternating the exercise after each rest period. Repeat each drill 4 – 8 times on a 30/15 work to rest ratio.

# 11 – Tabata Workout

  • 30 Seconds Swing
  • 15 Seconds Rest
  • 30 Seconds Breakdancer Push Ups
  • 15 Seconds Rest
  • Repeat 4 Times

 

# 12 – Tabata Workout

  • 30 Seconds Squats
  • 15 Seconds Rest
  • 30 Seconds Burpees
  • 15 Seconds Rest
  • Repeat 4 Times

 

# 13 – Tabata Workout

  • 30 Seconds Squat & Press
  • 15 Seconds Rest
  • 30 Seconds Fast Mountain Climbers
  • 15 Seconds Rest
  • Repeat 4 Times

 

# 14 – Tabata Workout

  • 30 Seconds Swing
  • 15 Seconds Rest
  • 30 Seconds Russian Twists
  • 15 Seconds Rest
  • Repeat 4 Times

 

# 15 – Tabata Workout

  • 30 Seconds Bob & Weave
  • 15 Seconds Rest
  • 30 Seconds Dive Bomber Push Ups
  • 15 Seconds Rest
  • Repeat 4 Times