June 26th, 2017
10-minute workouts

10-Minute Workouts: The Tabata Kettlebell Edition

Let’s get started! All you need for this 10-Minute workout is a kettlebell and 10 minutes and a timer.

What is Tabata?

Professor Izumi Tabata has created a clinically-tested four-minute interval training system that stresses both the aerobic and anaerobic systems to the max. Tabata training consists of intervals of 20 seconds of all-out intensity followed by 10 seconds of rest. Repeat the cycle eight times (4 minutes) and then rest.

You’ll need a timer for this workout. There are a number of free or inexpensive Tabata apps and timing apps that you can download to your phone to help you keep track of the intervals. These are great because they allow you to focus on the workouts and not the timer!

The Workout

This Tabata kettlebell workout will help you melt fat, build strength, improve your cardiovascular capacity and test your mental fortitude. It can be performed with a 8kg-16kg kettlebell, depending on your fitness level.

This one is a doozy, so take five minutes to warm up.

20 seconds max-effort KB Swings
10 seconds Plank Hold
20 seconds max-effort Goblet Squats
10 seconds Plank Hold
20 seconds max-effort KB Swings
10 seconds Plank Hold
20 seconds max-effort Push-Ups
10 seconds Plank Hold
20 seconds max-effort KB Swings
10 seconds Plank Hold
20 seconds max-effort Goblet Squats
10 seconds Plank Hold
20 seconds max-effort Push-Ups
10 seconds Plank Hold
20 seconds max-effort KB Swings
10 seconds Plank Hold

Go as fast as you can, without sacrificing the quality of movement.

Pointers

Here are a few points of performance for the plank hold and push up.

  • Place your hands directly under your shoulders.
  • Drive your toes into the ground and squeeze your glutes and your abs.
  • Your neck should be relaxed, maintaining a neutral spine. Fix your gaze on the floor, about a foot ahead of you. Your neck back and legs should create a perfect line.
  • For the plank simply hold the position, with abs and glutes contracted, and remember to breathe.
  • For the push-up, concentrate on keeping that perfect line while you retract your shoulder blades, tuck your elbows close to your lats and lower yourself to the ground.
  • While you are down there, re-engage your glutes and your abs, and explode up.

Keka Schermerhorn

Keka Schermerhorn is a professional chef and lifelong athlete who believes in a holistic approach to fitness. As a child she took ballet classes; in high school she earned a spot on the boy’s wrestling team. She has coached kids and adults through high-ropes courses, taught infants to swim and was a certified lifeguard for the Special Olympics. Keka has always been enamored with movement. When faced with an autoimmune disease and the prospect of life-long prescription painkillers, Keka turned instead to food and exercise as a way to take control of her health. After a lot of early trial and error (including a stint as a bacon-yearning vegan), she successfully identified the foods that allow her to live an active, painkiller-free life. After college, Keka relied on ballet, boxing and kettlebells as a way to stay fit. When a CrossFit affiliate moved into her gym, she decided to give it a try, and quickly fell in love with the community. Her no-nonsense approach to health and fitness, keen eye for efficient movement and knack for strategy make her a valuable coach.

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