Hey!

Forest Vance here, owner of FVT Boot Camp Gyms, and author of the CORE Kettlebell Challenge.

Today, we have three kettlebell and bodyweight tabata workouts for you to try.

Now this workout style is based on one of the pioneer studies on HIIT training.

And the great thing about this method is, with it, you can get a great workout in only four minutes time!

All you need is a single kettlebell to do these sessions.

And the way you do it is:

– 20 seconds of all-out intensity
– 10 seconds of rest
– Repeat for 8 intervals

Each of the sequences below can be an entire Tabata workout in themselves.

Or, for a serious challenge, try them all in one session!

SEQUENCE ONE: One Hand Swings – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE TWO: Squat to Overhead Press – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE THREE: Burpees – Eight rounds of 20 seconds on – 10 seconds off.

Check out the video below:

And stay tuned … registration for our new Kettlebell Tabata – 28 Day Challenge opens tomorrow.

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com