Fat Loss Fever ~ a Tabata Twist | Home Workout

Hi everyone,

Although my main goal is not fat loss as such, there are people out there who are looking to lose body fat. There is way more to losing fat than just the type of workout you do, but this type of fast-paced Conditioning workout using Kettlebells and Body Weight is a great calorie burner – with a Tabata at the end to spice things up further. You will be drenched in both sweat and endorphins after this one alright!!

There are 2 sections to the workout. The first has 2 rounds of 8 exercises, then the second section is 4 minutes of Tabata Interval Training.  I have provided alternative workout breakdowns below so you can adjust it to your fitness level.

Advanced Workout Breakdown – Starting @ 02:07

Section 1 (Conditioning Workout, so use a moderate weight)

Set your Gymboss Interval Timer for 16 cycles of 15 seconds rest and 45 seconds effort. Complete 2 continuous rounds of the following 8 exercises. My reps are recorded in brackets:

  1. *Double Kettlebell Suitcase Deadlift into burpee with Push Up (2 x 20kg) (6, 5.5)
  2. Dynamic Squats (33, 31)
  3. Kettlebell Reverse Passing Lunge (right) (16kg) (18, 16)
  4. Kettlebell Reverse Passing Lunge (left) (16kg) (17, 16)
  5. Plank Climber (advance it further by elevating feet) (20, 18)
  6. Kettlebell Renegade Row (2 x 14kg) (18, 16)
  7. Kettlebell Push Press (right) (16kg) (14, 12)
  8. Kettlebell Push Press (left) (16kg) (12, 11)

Section 2 (Tabata – MAX EFFORT) – Best to choose straight-forward exercises that can be performed quickly AND safely.

Re-set you timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort and perform the following sequence TWICE:

  1. Two-Handed Kettlebell Swing (20kg) (14, 13)
  2. Side to Side Step Ups (21, 20)
  3. Alternating Kettlebell Swing (16kg) (13, 13)
  4. Side to Side Step Ups (20, 18)

If you don’t have a step or bench to use, you can look at the alternatives below, or continue to alternate the kettlebell Swing and just do a swing tabata. Alternatively you could do Squat Jumps, or those “evil” Light Sumo Jumps, something that will make you want to puke 😀

Intermediate Workout Breakdown – Starts from 03:57

Section 1 (Conditioning)

For the timing, there are a couple of options. Either set your timer for 16 cycles of 20/40 or, 8 cycles of 15/45 (taking a longer break between rounds). Choose a weight that you can perform slightly higher reps with (except in the deadlift exercise which you shouldn’t rush).

Refer to the video for demonstrations of the exercise modifications.

  1. Either, *Double Kettlebell Suitcase Deadlift into burpee (minus Push Up) or Single KB Deadlift Burpee (no Push Up)
  2. Dynamic Squat
  3. Kettlebell Reverse Passing Lunge (right)
  4. Kettlebell Reverse Passing Lunge (left)
  5. Plank Climber
  6. Kettlebell Bent Over Row (alternating or double)
  7. Kettlebell Push Press (right)
  8. Kettlebell Push Press (left)

Section 2 (Tabata)

Re-set your timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort and complete 2 rounds of the following:

  1. Two-Handed KB Swing
  2. Either, side to side step ups, forward step ups, high knees, skipping or Jumping Jacks (plenty to choose from)
  3. Alternating KB Swing
  4. Either, side to side step ups, forward step ups, high knees, skipping or Jumping Jacks – or more swings!

Beginner Workout Breakdown – Starts from 05:39

NOTE: For absolute beginners (in your first 4 – 8 weeks of training) I advise you to only do section 1. Feel free to add a 3rd round instead, but I think the intensity of the Tabata may be too extreme at this stage.

Section 1 (Conditioning)

Either set your timer for 16 cycles of 30/30 intervals, 8 cycles of 20/40 intervals or complete the set reps/time below.  Remember some of the exercises remain the same no matter your level. This is when you must choose an appropriate weight and time interval you can handle. Demonstrations of the exercise modifications are in the video above.

  1. Either, *Double Kettlebell Suitcase Deadlift (minus Push Up and Thrust) or Single KB Deadlift Burpee (no Push Up or Thrust) x 10 reps
  2. Partial Dynamic Squat / Body Weight Squat x 20 reps
  3. Either Alternating Kettlebell Reverse Lunge (Goblet Position) or, Alternating Body Weight Reverse Lunge x 20 reps (total)
  4. Plank Climber / Static Planks x 30 seconds
  5. Kettlebell Single Arm Row (right) x 12 – 15 reps
  6. Kettlebell Single Arm Row (left) x 12 – 15 reps
  7. Kettlebell Push Press (right) x 12 reps
  8. Kettlebell Push Press (left)x 12 reps

Section 2 (Tabata)

NOTE: Absolute beginners – If you REALLY want to try Tabata, do half of it and see how you get on. So, you would set your timer for 4 cycles of 10 seconds rest and 20 seconds effort. It is meant to be extremely challenging, so be prepared.

Everyone else, re-set your timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort and complete 2 rounds of the following:

  1. Two-Handed KB Swing
  2. Either, side to side step ups, forward step ups, high knees, skipping or Jumping Jacks (plenty to choose from)
  3. Alternating KB Swing
  4. Either, side to side step ups, forward step ups, high knees, skipping or Jumping Jacks – or more swings!

* If you have 2 Kettlebells but they are different weights, you can still perform the Double Suitcase Deadlift, but swap sides in round 2.

Now, I realise you are all having fun over at the forum, but feel free to leave your comments here too 😀

Enjoy!

Marianne



  • February 17, 2011

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