30 Minute Tabata Workout

DVRT Kettlebells Workouts

Here is a workout which should take about 30 minutes which goes by quickly and hits a lot of different muscle groups.

The Format

This is a straightforward tabata workout. Go all in for 20 seconds, rest for 10, and then all in for another 20 seconds. I used 6 groupings/stations with 5 exercises in each group. I also have a piece of equipment in each grouping but if you do not have that equipment you can easily substitute something in there instead.

The Timing

Hey your tabata timer for 10 cycles and 6 tabatas. 20 seconds of work and 10 seconds break. You will do each execrise 2x and then move to the next in the group. (Example – station 1 – KB swings for 20 seconds, rest for 10 seconds, do KB swings for another 20 seconds.

The Workout

Station 1

  1. Kettlebell Swings
  2. See-saw Presses
  3. TRX Reverse Fly (you can always use weights instead of the TRX)
  4. Core Rollups (think straight leg situps where you just roll up)
  5. High Plank

Station 2

  1. Snatches (first 20 seconds L arm, last 20 seconds R arm)
  2. Pushups
  3. BOSU Burpees (you can do just plain burpees if you do not have a BOSU ball)
  4. Side crunches
  5. Low Plank

Station 3

  1. Press Jacks
  2. Lateral Lunges
  3. Ball Slams (no medicine ball..you can just do squat jumps)
  4. Russian Twists
  5. Left Side Plank

Station 4

  1. Skiers with weights
  2. Alternating Lunges
  3. Tricep Dips
  4. Bird Dogs
  5. Right Side Plank

Station 5

  1. High Pulls
  2. 1/4 Squat Pulses (or hold)
  3. Halos (I used a 25lbs plate)
  4. Tuck Ups
  5. Bear Plank

Station 6

  1. Cleans
  2. Chest Presses
  3. Bulgarian Split Squats (using a bench but if you do not have a bench – a simply chair works too)
  4. Ankel Touches
  5. Moving Plank


These moves are 20 seconds each. Give all you have, and remind yourself each round to push yourself. Get it done and feel great after!

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