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Best Kettlebell Tabata Workout

Made famous by Mr. Tabatha but developed by the Japanese Speed Skating Coach, this type of training uses short periods of intense exercise followed by a short rest period of half the work interval.

James Smith
• Saturday, 12 December, 2020
• 7 min read
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Variations — try changing the weight each round, so you can start light and go heavier or move from heavy to lighter. Benefits — the kettle bell bob and weave encourages lateral or sideways movement that is often neglected in workouts.

The bob and weave will not only increase your cardio capacity but will also develop good strength and mobility in the legs and hips. Variations — try changing the weight each round from lighter to heavier and vice versa.

Using just one hand puts more strain on the shoulder joint and also pulls the body into rotation so you get more core activation. Swinging nice and low will enable you to quicken your pace whereas head height will give you more hang time.

Benefits — the clean is a full body movement that when performed at a good pace will really elevate your heart rate and strengthen your hips, legs, core and back. I remember performing a very tough kettle bell HIIT workout of 60 seconds of 32 kg cleans many years ago.

When you add in a press you gain the benefits of more core involvement and shoulder conditioning as well as cardio. Benefits — high pulls are the prime candidate for an advanced Tabatha workouts, they are fast and super cardiovascular.

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You will also get lots of activation of the muscles in the back of the body as well as the hips, glutes and legs from this exercise. Variations — try changing weight each round to see how it impacts your high pulls speed

Benefits — the snatch is an advanced kettle bell exercise but excellent for Tabatha workouts due to its intensity. Benefits — double lunges are tough on the legs, you can expect to be sore from this exercise and have your cardio seriously tested.

Variations — if the full movement is too intense you can always put your foot down briefly between forwards and backwards lunges. You should keep the work and rest periods brief to encourage full commitment and maximum effort for every round.

Next, sticking to the Tabatha protocol you can integrate somebody weight exercises to increase the intensity even further. Benefits — adding push-ups to this workout means you hit the only area that swing is not able to address, the chest.

Benefits — as if squatting and pressing was not enough adding floor based fast mountain climbers cranks your heart rate up even higher. Benefits — another full body blast that is tough on the core muscles and cardio as well as the shoulders.

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Benefits — you’ll be glad of the bob and weaves during this workout because your heart will be racing from the high knees. Another full body workout that takes in some nice lateral movement for the legs and glutes.

Kettlebelltabata workouts are very effective for both beginners learning a new exercise and for the more advanced athlete looking to be efficient with their time. Tabatha workouts have also been proven to drastically improve your cardiovascular threshold and burn fat more effectively than slow steady rate cardio.

Tabatha workouts have been proven to dramatically improve your cardiovascular threshold and burn fat more effectively than using slow steady rate cardio. You can increase your Aerobic and Anaerobic threshold much quicker than using steady state cardio lasting 60 minutes.

A kettlebellworkout will target every single muscle group within your body, but there are plenty of ways to increase the challenge for yourself. There are various Tabatha kettle bell swings and exercises that can burn serious fat and build muscle in less time than a standard workout, but it’s all a matter of knowing which ones are most effective.

We’ve compiled some kettlebellTabata moves that you can master to give yourself a challenging workout and target every muscle group. Tabatha is a specific form of high intensity interval training that features exercises you do for four minutes as part of a larger set.

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This four minutes of exercise was even more effective than a full hour of moderate activity, highlighting just how much impact it can have. Kettle bells are a versatile piece of workout equipment, and they’re perfectly suited to the style of a Tabataworkout.

It’s possible to perform many high intensity movements with just one kettle bell, or even two if you have them, and you can tailor your own Tabataworkout that targets every muscle group in the body. Creating your own Tabatha circuit is easy to do, as you’ll only need a total of four different exercises to do a daily workout.

Lay on your back with feet on the ground and perform twists to either side of the body with your kettle bell. This Tabatha circuit will be high intensity but it’s capable of working your entire body, strengthening muscles, and providing a cardio workout.

Having just one kettle bell in your workout equipment can deliver amazing results, so imagine combining its power with the effectiveness of a Tabataworkout. These instruments are cheap but effective and there’s no need to visit a professional gym or health club to get the same results.

They provide an effective aerobic and anaerobic workout that will continue burning calories long after you put the kettle bells down, so all in all, they’re a fitness fanatic’s dream come true. These workouts will come close to the real Tabatha intensity.

kettlebell tabata hiit beginner workout
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Join our Caveman Inner Circle where you’ll be able to read up about the exercises, understand what weight to pick, see a full-length video of the workout, download a PDF, ask questions, get form-checks, access the library of full-length kettle bell workouts, and vote on a new workout each week. Tabatha has become synonymous with generic interval training.

“ In popular culture, ‘ Tabatha training’ has now come to refer to a wide variety of HIIT protocols and exercise regimens that may or may not have similar benefits to those found in Tabatha ’s original study.” A kettlebellTabata is 20-second work and 10 seconds rest repeated for 8 times, but most forms of intervals are now often incorrectly referred to as Tabatha, i.e. 10-minute Tabataworkout, 20-minute Tabataworkout, 30-minute Tabataworkout, etc. Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.

You won't need any of the best home gym equipment either as these exercises are bodyweight-only but trust us, this is an intense HIIT workout nevertheless. Gyms might be reopened, but we can safely assume many people won't be returning anytime soon.

Whatever the reason, if you are one these people, give this quick home tabataworkout a go, you won't be disappointed. Before the exercise, it is recommended to do a few minutes of warm up which could be running on the spot, knee ups/butt kicks, jumping jacks etc.

It could be whatever exercise you prefer as long as it brings the heart rate up a bit and warms up the muscles. © Provided by T3 (Image credit: FLEX Chelsea) Lay on your back, knees bent, heels on the floor.

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Tilt your pelvis upwards, raise hips as high as possible, squeezing your glutes as hard as you can. Starting on your hands and feet with your knees tucked under your chest and your pelvis tucked under tightly, take left leg and rotate your pelvis pushing your left foot between your right and hand and right foot, placing your hip on the floor.

© Provided by T3 (Image credit: FLEX Chelsea) Start on your elbows and feet, body straightened, core engaged and pelvis tucked under. © Provided by T3 (Image credit: FLEX Chelsea) Starting in a push up position, drive you knees into your chest alternately in a fast pace as if running on the spot.

© Provided by T3 (Image credit: FLEX Chelsea) Lay on your back with your legs and arms spread in a starfish position. Their signature class FLEX it is a high intensity workout involving a combination of unilateral and bilateral exercises, designed to work your whole body and test the limits of your heart rate.

“In a time when most people are searching for an efficient and effective workout, high-intensity interval training (HIIT) techniques such as Tabatha are ideal.” — Kristina Earnest, PT, NASA There have been so many “cutting-edge” workout routines produced in the last decade-plus that it’s hard to keep track.

Most of these routines — usually sold as some type of product for a profit — soon head into the “bargain bin.” CrossFit is perhaps the most universally recognized name that incorporates HIIT training, and the company has been a tremendous success.

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CrossFit was also developed 20-plus years after Dr. Izmir Tabatha, a Japanese scientist at the National Institute of Fitness and Sports in Tokyo, discovered a superior method of HIIT. The Tabatha Method can be explained using a few bullet points:

The method targets more muscles groups than traditional cardio. Tabatha and his team conducted research on two groups of athletes.

In other words, a regular 4-minute Tabatha regimen demonstrated greater aerobic and muscular benefits than a 60-minute regiment — all while exercising one less day per week. Another terrific aspect of Tabatha ’s method is in its flexibility ; allowing the individual to choose which exercise(s) to perform.

Push ups, mountain climbers, body weight squats, and burpees are all favorites. If you’re a lifter, you may incorporate weights into your workout ; the same goes for kettle bell users.

(Note: if lifting, choose a lighter weight as you’ll fatigue quickly). Second, get your circulation going by doing a light 5 to 10-minute warmups on a stationary bike (optional, but recommended); if no access to a bike, do some dynamic stretching or light calisthenics.

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Checking with your family doctor before beginning HIIT training is a good idea, as well. — STOP if you feel pain (not explainable by muscle fatigue or “burn”)

Start at 4 minutes and increase intervals when comfortable (if desired). Retrieved May 12, 2017, from https://greatist.com/fitness/ best — Tabatha -movesHilton-Anderson, C. The 4-Minute Fat-Burning Miracle TabataWorkout.

Retrieved May 12, 2017, from http://www.active.com/fitness/articles/what-is- Tabatha -training©Power of Positivity, LLC.

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