Incorporating Kettlebells into Tabata Workouts

Do you want to burn fat fast, and give your flabby form a lean, chiselled shape? Then consider the butt kicking 4-minute workout knows as Tabata.

Tabata is one of the most intense and effective training methods, sometimes confused with HIIT, but actually are different.

It is comprised of 8 rounds of extremely high intensity exercises, even more intense than what is typically seen in HIIT routines. Each round consists of 20 seconds of work, followed immediately by 10 seconds of rest. Do the math. If one round equals 30 seconds, 8 rounds equal 240 seconds or 4 minutes.

Back in the mid 90’s, a coach for the Japanese speed skating team, scientist Izumi Tabata and his colleagues conducted an experiment on 7 participants. The purpose of the experiment was to find out how effective the 20/10 routine would be for improving the body’s anaerobic (strength, speed) and aerobic (endurance) performance. And it turned out that Tabata was ultra-effective for both. On top of that, Tabata training achieved the desired physical results in mush less time than the traditional low intensity exercises.

To put it into perspective, the calories that you burn by doing one hour of cycling or jogging are the same calories you can burn by doing 4 minutes of Tabata.

You may have already guessed – those 4 minutes are going to be the most gruelling moments of your life.

In case, this is not intriguing enough for you, then consider the fact that Tabata has a longer “after burn” effect as compared to any other cardio. This is because the intense anaerobic state that is created by Tabata revs the metabolism so much that the body continues to burn calories for 24+ hours after the workout.

Another great aspect of the Tabata workout is that you can incorporate pretty much any exercise – push-ups, rows, situ-ups, squats — into Tabata’s 20/10 timing. But, one of the best results you can get is when you combine kettlebell with Tabata. The combination is a total bomb, here’s why.

Kettlebells And Tabata: A Fat Scorching Combo

Up until a little while ago it was thought that a low intensity exercise, such as, peddling or rowing on a stationary cycle or running in the park, stretched over 20-45 minutes, would burn more calories than short-spanned HIIT or Tabata workouts would. But this concept has now been debunked.

Incorporating Kettlebells into Tabata

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That’s because one of the biggest benefits of doing intense intervals, besides it being less time consuming, is that it continues to burn calories for hours after leaving the gym.

And, Tabata, ensures you’re doing just that, by revving the metabolism to the max and, therefore, burning more calories later in the day.

Now when an exercise tool as compact and portable as the kettlebell is incorporated into Tabata, the fusion forms one of the most effective workouts that works all major muscle groups for the ultimate muscle tone, which is not only a fun way to burn fat, but, also much less time consuming — whether you’re working out at home or in a gym.

Kettlebells quickly facilitate the anaerobic state, and if you use the Kettlebell in a Tabata routine you can get the most from your 4 minutes, but, the Tabata intervals only work well with kettlebells when you use the correct moves, specifically, the fact that they must be full body and intense.

3 Kettlebell Tabata Drills (4 minutes each = 1 workout)

1. Kettlebell Swing – Non-stop for 20 seconds
Rest 10 seconds
Repeat 8 times

2. Kettlebell Snatch – Non-stop for 20 seconds
Rest 10 seconds

Repeat 8 times

3. Kettlebell Pull – Non-stop for 20 seconds
Rest 10 seconds

Repeat 8 times

You can mix and match the above as well. For example, you can do the Swing for 10 seconds and then the snatch for 10 seconds in the first drill.

Bottom Line

Just keep in mind, Tabata requires the highest intensity moves, meaning that you will burn, sweat, ache, and even feel like dying, but, the results are amazing.

Just imagine this, you can burn about the same amount of calories doing a 4 minute Tabata as you would spending 60 minutes on the boring treadmill, which one would you choose?

Should you be new to fitness it is best to work up to this level of intensity, be it, HIIT or Tabata because it is gruelling, but, you can do it!