Tabata workouts are amazing. They’re very efficient and help raise your metabolism.

This is my favorite tabata to do with kettlebells.

For each round, it’s just 20 seconds of hard work, 10 seconds off. Complete 8 rounds of each exercise.

High Pull Catch and Squats

The initial movement is similar to a swing. Instead of letting it swing all the way out though, keep the kettlebell close to your body. At the top of the motion, catch the kettlebell by the horns. Maintain good form throughout your squat and repeat.

Explosive Swings

The emphasis here is on explosiveness because the goal of a tabata workout is to get your heart rate up high and then recover in a short amount of time. These reps should be quick.


Alternate each round.

After exploding with your hips, pull the kettlebell towards your shoulder. When it gets higher than your shoulder, punch through and lock the kettlebell out. Make sure not to let the kettlebell slap against your arm.

Let the kettlebell drop. Resist so it doesn’t jerk your shoulder. Repeat.