Kettlebell Leg Workout Using the Tabata Technique

Tabata training is one of the most brutal training techniques out there. It consists of performing an exercise for 20 seconds straight, followed by 10 seconds rest. This is repeated for another 7 times, or 8 total rounds for a total of 4 minutes of extreme training.

You can perform Tabata with cardio, bodyweight, dumbbells, or barbells. But when you do them with Kettlebells, it completely changes the game. Kettlebells are tough as it is, but when you combine them with a high intensity technique such as Tabata, you can create truly mind blowing, scary intense, puke in your shoes workouts.

The following is a really intense Leg Workout using the Tabata Technique:


Complete 8 Tabata Intervals for each exercise:

  • Kettlebell Swing
  • Kettlebell Front Squat

That’s it. You’ll only need two exercises to completely destroy your legs. The key to developing a proper Kettlebell Lower Body Tabata workout is to combine one hamstring dominant exercise with a quadricep dominant exercise.

Hamstring Dominant Exercises:

  • Kettlebell Swing
  • Kettlebell Clean
  • Kettlebell Snatch

Quadricep Dominant Exercises:

  • Kettlebell Front Squat
  • Kettlebell Overhead Squat
  • Kettlebell Squat Jump

You can also combine exercises. Try performing a Kettlebell Clean + Front Squat, or a Kettlebell Snatch + Overhead Squat. When you combine exercises in this manner, they are known as hybrids. You can literally train both aspects of your lower body at the same time.

Don’t just stop there. Use the same techniques to train your upper body. Here’s a bonus Upper Body Tabata workout Using a Kettlebell:

Complete 8 Tabata Intervals for each exercise:

  • Kettlebell Push Press
  • Kettlebell Bent Over Row

You probably won’t be able to create a hybrid with Push Press and Bent Over Row. However, there is an exercise called the Renegade Row, but you need two Kettlebells to perform this exercise. I will talk about this exercise in a different article. For now, just try out these two Tabata Kettlebell workouts, and let me know how it goes for you.

Source by Parth Shah


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