{"id":58402,"date":"2023-02-06T00:00:00","date_gmt":"2023-02-05T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/12-min-kettlebell-tabata-workout\/"},"modified":"2023-02-06T00:00:00","modified_gmt":"2023-02-05T23:00:00","slug":"12-min-kettlebell-tabata-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/12-min-kettlebell-tabata-workout\/","title":{"rendered":"Workout of the week: 12-min kettlebell Tabata workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ kettlebell Tabata workout \/ 12 minutes<\/p>\n\n\n\n

Equipment:<\/strong> Kettlebell<\/p>\n\n\n\n

<\/div>\n\n\n\n

Kettlebells are fantastic<\/strong>, aren’t they? Believe it or not, they date back to 18th-century Russia, and since then paved their way to be an instrumental part of every gym equipment. Sold out during the pandemic, they even made their way to <\/strong>become a type of sport<\/strong><\/a>. <\/strong>And what’s not to like? Small and portable, kettlebells allow you to exercise your whole body in a fun way<\/strong>. <\/p>\n\n\n\n

This\u00a0kettlebell Tabata workout<\/strong>\u00a0proves that.\u00a0Tabata<\/strong><\/a>\u00a0is a type of HIIT\u00a0<\/strong>(short for High-Intensity Interval Training)\u00a0workout consisting<\/strong>\u00a0of 20 seconds of flat-out exercise at maximum intensity with 10 seconds of rest<\/strong>. You’ll do so for\u00a03 exercises<\/strong>, during\u00a08 rounds<\/strong>\u00a0non-stop. That will take you around\u00a012 minutes<\/strong>\u00a0to complete.<\/p>\n\n\n\n

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  1. Kettlebell deadlift <\/li>\n\n\n\n
  2. Kettlebell swing <\/li>\n\n\n\n
  3. Kettlebell squat <\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s go! <\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 3 exercises<\/li>\n\n\n\n
    • 20 seconds on, 10 seconds off<\/li>\n\n\n\n
    • 8 rounds<\/li>\n\n\n\n
    • 12 minutes<\/li>\n\n\n\n
    • Equipment: Kettlebell<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

        \n
      • Kettlebell = bag with some weights, such as books, cans of food<\/li>\n<\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        8 rounds<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1 – KETTLEBELL DEADLIFT <\/h3>\n\n\n\n

        20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n

          \n
        • Grab a kettlebell and place it between your feet that should be shoulder-width apart.<\/li>\n\n\n\n
        • Slightly bend your knees, bend your upper body forward and grab the handle.<\/li>\n\n\n\n
        • Now tension your core and while keeping your back straight lift the kettlebell up to hip level.<\/li>\n\n\n\n
        • At the top, you should be standing proud while keeping your shoulders, core and glutes under tension. <\/li>\n\n\n\n
        • Now slowly return back down while keeping the tension in your body.<\/li>\n\n\n\n
        • Repeat for the desired rep range.<\/li>\n<\/ul>\n\n\n\n