Crossfit, Exercise, Exercise, Health & Fitness, Weight Loss

Tabata Tuesday- Kettlebell Series

This is my second post in my Tabata Tuesday series. You know by now that I love kettlebells, so I decided to use them in my Tabata workout this week. Kettlebells have the ability to make my heart rate soar, so they are perfect for Tabata or interval-style training. I went with a slightly lighter kettlebell weight on these (20 – 25 lbs), since I was not going for “strength”, and instead focused on making the movements quicker. Trust me- it was enough!

Tabata 1- kettlebell swings (4 minutes)
20 sec- swings. To break up the monotony, I alternated each interval with two-handed swings, single handed swings and hand-to-hand swings.
10 sec- total rest
repeat for 8 total intervals

rest: 90 seconds

Tabata 2- kettlebell cleans (4 minutes)
20 sec- cleans. To break up the monotony, I alternated each interval with cleans on right side, cleans on left side and then alternating cleans.
10 sec- rest
repeat for 8 total intervals

rest: 90 seconds

Tabata 3- kettlebell figure 8’s (4 minutes)
20 sec- figure 8’s. Nice demonstration of this movement here
10 sec- rest
repeat for 8 total intervals

rest: 90 seconds

Tabata 4- kettlebell high pulls or snatches (4 minutes)
20 sec- high pulls and/or snatches. I prefer snatches, but had to alternate in some high pulls because my wrists have been bothering me lately. You can do either / or, or alternate as I did.
10 sec- rest

DONE!!!!!

by @N3T10

Total workout time- 20 minutes + warm up/ cool down. You don’t have to do all 4 Tabatas, if you want a shorter workout. I was feeling a little friskier this Tuesday, so I was able to do a longer Tabata workout.

Most smartphones have a free Tabata timer that you can download which will prompt you to start and stop. As always, with Tabata, the point is to go “all out” – that 4 minutes should feel like an eternity!! If you have a favorite Tabata workout, feel free to share your favorite Tabata workout below. It might just become my next “Tabata Tuesday” workout….

previous Tabata Tuesday

 

photo credits : @N3T10