Free workout · Tabata-style intervals
Kettlebell Tabata Workout: Four 20/10 Blocks
This kettlebell Tabata workout uses the classic Tabata timing, 20 seconds of work and 10 seconds of rest repeated 8 times, for four separate 4-minute blocks with one minute of rest between them. One kettlebell, about 26 minutes including the warm-up and cool-down.
By Trevor Shan · Founder & head coach · Updated
Four 4-minute blocks · About 26 minutes total · One kettlebell
How this workout works
Each block is 8 intervals of 20 seconds of work followed by 10 seconds of rest, which takes 4 minutes. Rest for 1 minute between blocks. Four blocks plus the three rests make a 19-minute main session.
Work at a pace you can hold for all 8 intervals of a block. Tabata is often described as all-out effort; with a kettlebell, keep every rep clean, because form breaks down quickly when you rush loaded movements.
1. Warm-up — 4 minutes
One round. Complete each movement for 60 seconds.
- 1.Bounce60 seconds
- 2.Pump Stretch60 seconds
- 3.Knee Bends60 seconds
- 4.Windshields60 seconds
2. Main work — four Tabata blocks (19 minutes)
For each block, repeat 20 seconds of work and 10 seconds of rest 8 times. Rest 1 minute between blocks, three rests in total; finish with the cool-down after the fourth block.
| Movement | Each block |
|---|---|
| Block 1: Two-hand swing | 8 × 20 seconds on, 10 seconds off |
| Block 2: Goblet squat | 8 × 20 seconds on, 10 seconds off |
| Block 3: Single-arm press | 8 × 20 seconds on, 10 seconds off Switch arms every interval: right, left, right, left. |
| Block 4: Push-ups | 8 × 20 seconds on, 10 seconds off Elevate your hands or drop to your knees as you tire. |
3. Cool-down — 3 minutes
One round. Complete each movement for 60 seconds.
- 1.Down Dog60 seconds
- 2.Updog60 seconds
- 3.Straddle60 seconds
Move within a comfortable range without pain.
Your result and next session
Count your reps in the first and last interval of each block. When the last interval is within a rep or two of the first, the pace is right; next time, add a fifth block of swings or move to a slightly heavier bell for the swings only.
Frequently asked questions
What is the Tabata timing?
Tabata timing is 20 seconds of work followed by 10 seconds of rest, repeated 8 times, for 4 minutes per block. This workout uses that timing for four blocks with a minute of rest between them.
Is a kettlebell Tabata safe for beginners?
Yes, if you already know the movements and keep a pace you can hold for all 8 intervals. Learn the swing, goblet squat, and press first, and rest during an interval whenever your form slips.
How is Tabata different from EMOM?
Tabata fixes both the work and rest periods at 20 and 10 seconds. An EMOM gives you a set number of reps at the start of each minute and you rest for whatever time is left.
Interval timers built in
Kettlebell Body is a kettlebell and bodyweight training app by coach Trevor Shan: an eight-week Foundation program (four workouts a week, one kettlebell in Month 1, then two), coach-led exercise videos, guided timers, and progress tracking. It is available on iOS and Android, and Foundation Week 1 is free with no card required.
The Kettlebell Body app runs Tabata-style, EMOM, AMRAP, and ladder timers inside every planned workout, so you never set a clock by hand.
Week 1 is free with no card required; membership is US$29.99/month or US$239.99/year after that. Compare kettlebell apps
Open Kettlebell Body →
