Kettlebell Killer Torching With Tabata

This kettlebell killer will torch calories and fat in 12 minutes.

By Joe Wuebben | April 5, 2016

Looking for a new high-intensity interval training (HIIT) cardio workout to spark fat burning and increase stamina and endurance? Think outside the cardio room, specifically the weight room. Researchers at Southeastern Louisiana University (Hammond) compared two 12-minute HIIT workouts with active male subjects — one involving 30-second sprints on a stationary bike and the other a series of kettlebell Tabata-based circuits — and found significantly better calorie-burning and cardiovascular effects with the kettlebell work.

Tabata intervals, in case you’re unfamiliar, entail 20 seconds of intense work alternated with 10 seconds of complete rest for four minutes (eight intervals total). The SLU team had subjects perform a modified version, sticking to the 20/10 scheme but incorporating four different kettlebell exercises and repeating the Tabata protocol for 12 minutes. Below is the exact workout they prescribed. Give it a try next time you’re in the mood to torch some calories and body fat and boost your cardiovascular capacity.

Kettlebell Tabata Circuit:

Kettlebell Sumo Squat — 20 seconds on, 10 seconds off, 20 on, 10 off
Kettlebell Swing — 20 seconds on, 10 seconds off, 20 on, 10 off
Kettlebell Clean and Press — 20 seconds on, 10 seconds off, 20 on, 10 off
Kettlebell Sumo Deadlift — 20 seconds on, 10 seconds off, 20 on, 10 off
Repeat two more times for a total of three circuits (12 minutes total).



About the Author

Joe Wuebben

Joe Wuebben is a veteran fitness writer with over 15 years of experience. He was a staff editor at Muscle & Fitness magazine from 2002-2014 and currently writes for Muscle & Performance, The Box and Oxygen magazines, among other publications. He's authored or co-authored four books, including Mario Lopez's Extra Lean.