Kettlebell Swing Tabata Workout [Episode 64]


We're on Episode 64 of the Workout of the Week series from Bloom to Fit. In this week’s episode, we’ve got a killer kettlebell swing tabata workout.

We're combining three of my favorite exercises (a little mix of kettlebell exercises and bodyweight exercises) into a single Tabata workout that will help you burn some serious calories in under 15 minutes.

As usual, no gym is required. All you need for this one is a kettlebell, a timer, and a little bit of space to work with. Let's get right into it.


Kettlebell Swing Tabata Workout

Here's what you need to know for this week's fitness challenge.

Recommended Tools:

  • Kettlebell: 16 kg - 24 kg kettlebell
  • Timer: stopwatch or GymBoss Timer

Total time estimate to complete the workout: 12-16 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of a few minutes of light aerobic activity, a series of corrective stretches (optional), and some mobility exercises.

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

Workout Details

This week we've got a nice kettlebell swing tabata workout lined up.

The workout is built around three killer exercises - kettlebell swings, frog drops, and mountain climbers. It's all about grinding it out as you get through three Tabata rounds.

Set your timer to Tabata mode (20 seconds work, 10 seconds rest) and complete each of the following Tabata rounds once:

Tabata 1:

  • 20 seconds kettlebell swings
  • 10 seconds rest

Tabata 2:

  • 20 seconds frog drops
  • 10 seconds rest

Tabata 3:

  • 20 seconds mountain climbers
  • 10 seconds rest

Rest 2 minutes between each Tabata round.

If you need to take longer breaks between rounds, please do so. But aim to push hard throughout the Tabata work sessions to maximize your results.

Watch the following video to see what the workout looks like:​

Press play to watch the video.

Workout Modification Ideas

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

Make the workout easier:

Here are some ways you can make the workout less challenging:​

  • Eliminate Tabata 2 from your workout, or
  • Increase your rest between Tabata rounds to 5 minutes

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

  • Complete each Tabata round twice (really tough!), or
  • Replace frog drops with burpees

Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!

Want free kettlebell lessons?

I have a free kettlebell crash course that you can go through to learn the basics of kettlebell training. You can get your free lessons here:

Check out the free Kettlebell Crash Course​

Need a Real Challenge?

If you enjoyed this workout, then you're going to love the big challenges I've prepared for you. Choose from a variety of 3-week fitness challenges - all designed to help you get in the best shape of your life with simple tools and workouts.

Click here to check out the Bloom to Fit Challenges

Share This Workout

Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:

Take the 7-Day Kick-Start Challenge

Do you need a fun fitness challenge to kick-start your fitness routine? Try the free 7-day kick-start challenge today and get a head start on your fitness journey:

3 thoughts on “Kettlebell Swing Tabata Workout [Episode 64]”

    1. Michael – that depends. I would start by re-defining ‘exercise’ as movement – and you should be aiming to move every single day. I like to mix and match between 2-3 lifting sessions, 1-2 HIIT sessions, and 3-5 walks throughout the week. Hope that helps.

      1. Thanks, Srdjan! I exercise ever since when I was a baby boy since I was diagnosed with type 1 diabetes when I was 2 years old in 1967 (nearly 50 years). Varied exercises help me to stabilize my blood sugar level very well.

Comments are closed.