Twelve Minute Killer|Kettlebell Tabatas

If you’ve got 12 minutes, here’s a killer workout. Kettlebell Tabatas.

Tabata is a series of eight work and rest periods; 20 seconds of work and 10 seconds to rest. The Tabata Method of High Intensity Interval Training (HIIT) is a great way to pack a tremendous workout into a short amount of time.

This morning I combined Tabatas with rings and kettlebells. Here is what I did:

• Ring Push Ups – 8 sets
• One Arm 16kg Kettlebell Snatch (alternate arms) – 8 sets
• One Arm 16kg Kettlebell Swing (alternate arms) – 8 sets

I have some EXF Rings installed in my garage gym. They have been an incredible addition to the home gym; more posts to come.

Truth be told the ring push ups were too much. I could not keep at them for the 20 seconds after 5 rounds. My arms were just dead. I scaled back and kept my knees on the ground for the remainder, but even that was pushing it. Tough way to start.

I just cranked up some Crystal Method on Pandora and setup 24 rounds of 20 seconds of work and 10 seconds of rest on Tabata Time iPhone App.

Enjoy the Twelve Minute Killer.

About Troy Pesola

Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside of work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.