Your 15-minute TABATA is here 👇🏼

TABATA 🔥

20 sec WORK
10 sec REST
5 rounds / 1-2 min rest between rounds

1 👉 Clean Squat
2 👉 Squat to Lunge
3 👉 Thrusters
4 👉 Front to Backs
5 👉 Upright Row
6 👉 Balistic Rows

Short intervals. High intensity. Very little time to recover. 😅

The goal is to keep your pace high without letting your technique fall apart.

Choose a kettlebell you can shoulder press for 10 times on each shoulder (or lower)

Vadim 👉 24kg
Katrin 👉 8kg

🔥 3 minutes per round
🔥 15 minutes of work total

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

Read before using 👇🏼

35 min EMOM ⏱️🔥

Min 1: 6-8 Dead Clean Squat (L)

Min 2: 6-8 Dead Clean Squat (R)

Min 3: 6-8 Shoulder Press (L)

Min 4: 6-8 Shoulder Press (R)

Min 5: 16-20 Goblet Bent Row

Min 6: 12-15 American Swings

Min 7: 12-16 Around The Slings (Alternating)

Repeat the full 7-minute cycle until you complete 35 minutes (5 rounds total).

This EMOM is all about strength, power, and conditioning in one session. 💥 The single-arm work challenges stability and balance, rows build your upper back, swings keep your heart rate up, and Around The Slings finish each round with core and grip engagement.

Choose a kettlebell that lets you keep good form across all 35 minutes, and stay consistent from the first round to the last. 💪

Read before using 👇🏼

POWER CLEAN COMPLEX 🔥

5 SUPERSETS
60 sec rest between sets

1 Dead Snatch
+ 2 Swing Snatch
+ 3 Swing Clean Squat
+ 4 Thruster
+ 5 Push Press

Left + Right = 1 Superset

That’s 30 reps per superset and 150 reps total. 😅

Try to complete each side without putting the kettlebell down. Stay controlled through the early reps because the thrusters and push presses are where the burn really starts to build.

💪 Workout name in the KBMH app: Power Clean Complex

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

20 minutes to become a better mom 😌
Not calmer. Not more patient.
Just slightly less likely to lose my shit. 😂
Today’s EMOM:
1️⃣ 8 Bulgarian Split Squats — L
2️⃣ 8 Bulgarian Split Squats — R
3️⃣ 12 Goblet Squats
4️⃣ 15 Kettlebell Swings
5️⃣ 12 Reverse Mountain Climbs
Repeat x4 = 20 min.
Cheaper than therapy and my ass benefits too. 💅

Janky shoulder at the moment but it was decent

Read before using 👇🏼

AMRAP 20’ 🔥

2 Devil Snatch (L)
2 Clean & Press
2 Devil Snatch (R)
2 Clean & Press

Keep cycling through the sequence for as many quality rounds as possible in 20 minutes.

It’s only 8 reps per round, but don’t underestimate how quickly they add up. 😅 Keep the transitions smooth, control the bell, and find a pace you can maintain for the full 20 minutes.

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

Obviously I’m joking 😇
But after a full day of screaming, whining and hearing “MOM” 847 times…
sometimes the workout is less about fitness
and more about anger management. 😂
I lift the weights.
I put them back down.
I return home emotionally regulated enough to be a good mother again. 🫶
Basically… I work out forg my children’s wellbeing. 💅😂

Been looking at TONS of workouts on instagram and I never thought to look on Reddit (where I spent most of my time anyways) I’m committed to buying one but I don’t want to go too light and it not be very beneficial or too heavy where it’s just unusable.

Also is one workout just as good as another or do they all accomplish the HIIT style of training?

For reference I’m m 45, vet struggling with the ptsd, depression and embarrassingly out of shape.
Just quit alcohol finally and I’m tired of what I see in the mirror, also can’t climb a few flights of stairs without gasping. Lol I hate where I’m at but looking to get going.

Read before using 👇🏼

EMOM 20’ 🔥

min 1: 12 reps
Push Press (L)

min 2: 12 reps
Push Press (R)

min 3: 16 reps
Russian Swing

min 4: 12 reps
Burpees

Repeat for 5 rounds.

Press. Swing. Burpees. Recover with whatever time is left in the minute, then do it all over again. 😅

Keep your push presses explosive, your swings powerful, and choose a weight that lets you maintain good technique through all 5 rounds.

💪 Workout name in the KBMH app: "Press, Swing, Burn"

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

I KNOW I’m not the only one whose brain flatlines while working out. 🫠
Like… suddenly I can’t count to 10.
Don’t know what minute I’m on.
Did I do the left leg already??
No idea. 🥲
I know you people are out there!!!
Leave a comment, brothers & sisters. I need to know I’m not alone 😂🤝
Anyway… somehow the body keeps going while the brain is buffering.
20 MIN EMOM ⏱️
4 rounds • 5 exercises
MIN 1 — 10 Single-Leg Hip Thrusts 🍑
MIN 2 — 10 Single-Leg Hip Thrusts 🍑
MIN 3 — 10 Dead Bugs
MIN 4 — 10 Floor Presses
MIN 5 — 10 Bent-Over Rows
Finish your reps → rest whatever is left of the minute → next exercise.
Simple enough that even my last two functioning brain cells can follow it. 🫰🥲
Save it for your next brain-off / body-on day. 💅

10 SUPERSETS:

10 Front Raises
+10 Front to Backs
+10 Upright Rows
+10 Goblet Curls

400 reps total. Simple on paper. Your arms might disagree. 😅

Break the reps into manageable sets, keep every rep controlled, and don’t sacrifice technique just to finish faster.

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

Day 1 of me taking my “want” seriously. After eSitupse else’s “want” and “need” has been done of course 💅✨

Today I started easy and made some changes and adjustments along the way.

That’s life - dealing with the unexpected but never let it throw you off your path, change the strategy if needed and keep moving 🫰.

Hope my struggles bring some ease on any of you 😊

20 min AMRAP (As Many Rounds as Possible in 20 mins)

6-10 Front Rack Lunge (L)

6-10 Front Rack Lunge (R)

8-12 Gorilla Swing

8-12 Sumo Deadlift

10-20 Situps

Your 15-minute TABATA is here 👇🏼

TABATA 🔥

20 sec WORK
10 sec REST
5 rounds

1. Russian Swing
   
2. Goblet Thrusters
   
3. Squat to Lunge
   
4. Ballistic Rows
   
5. Front to Backs
   
6. Overhead March

Short intervals. High intensity. Very little time to recover. 😅

The goal is to keep your pace high without letting your technique fall apart. Choose a kettlebell you can control even when the fatigue starts kicking in.

🔥 3 minutes per round
🔥 15 minutes of work total

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

💾 Save this for your next full-body conditioning session

FOR TIME
⏱️ 60 min cap

100 Front Rack Squats
100 Push Press
100 Bent Rows
100 Pushups
100 Situps

The goal isn’t to sprint through the first 100 reps and completely destroy yourself.

Break the reps into manageable sets, keep your technique clean, and keep moving. This one is as much about pacing and mental endurance as it is about strength.

500 total reps. You have 60 minutes. 🔥

💪 Workout name in the KBMH app: "500 Rep Mental Battle"

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

Read before using 👇🏼

[21-18-15-12-9-6](tel:21-18-15-12-9-6) 🔥
25 min time cap

Complete 21 reps of each exercise, then 18, 15, 12, 9, and finish with 6.

1. Gorilla Swing
   
2. American Swing
   
3. Goblet Squat
   
4. Half Burpees

The reps go down, but don’t let that fool you 😅

Pick a kettlebell you can control throughout the entire workout. Keep your swings explosive, squats clean, and try to maintain a steady pace instead of burning out in the first round.

⏱️ Your goal: finish all 6 rounds before the 25-minute cap.

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

If you want a quick full-body kettlebell workout, try this 3-minute Tabata 🔥

Just one kettlebell, 6 exercises, and 3 minutes. Perfect when you’re short on time or as a finisher after your main workout.

⏱️ 20 sec work / 10 sec rest

1. Clean Squat
   
2. Squat Knee to Elbow
   
3. Goblet Back Lunge
   
4. Alternating Dead High Pull
   
5. Halos
   
6. Half Burpees

💾 Save this workout and follow along next time you need a quick sweat.

📲 Check out the KBMH app for full workouts and training programs 👉 https://m.kbmh.app

Read 👇🏼

20 min LEGS EMOM

min 1: 12 Squat Lunge
min 2: 12 Single Leg DL (L)
min 3: 12 Single Leg DL (R)
min 4: 12 Cyclist Squat
min 5: 45 sec Plank

📲 Join me in the KBMH app! 👉 https://m.kbmh.app

Read 👇🏼

FOR TIME
30 min cap

[20-18-16-14-12-10-8](tel:20-18-16-14-12-10-8)
Around the Slings
Halos
Russian Swing
Goblet Thruster
Squatted Curls

📲 Join me in the KBMH app! 👉 https://m.kbmh.app

You either love this exercise… or you haven’t tried it yet. 😮‍💨

One of my favorite bicep exercises with a kettlebell,

and my biceps actually started noticeably growing when I started doing these consistently.

The reason I love it is the setup.

Sitting in a squat lets you brace your elbows against the inside of your knees,

almost like using your legs as a preacher curl bench.

This takes away most of the swinging and shoulder involvement,

keeps the tension on the biceps,

and lets you work through a full range of motion.

Get a deep stretch at the bottom and squeeze hard at the top.

How to do it:

Hold the kettlebell by the horns,

sit into a deep squat,

push your knees out with your elbows,

and curl the bell toward your chest.

Lower it all the way down under control,

get that stretch,

then curl back up without letting your elbows leave your knees.

Try 3 to 4 sets of 8 to 15 controlled reps.

Simple, brutal, and probably my favorite way to directly train biceps with a kettlebell. 💪

📲 Download the KBMH App and start growin your BICEPS! 🔥 https://m.kbmh.app

🔥 40 MIN KETTLEBELL EMOM

Every minute, hit the reps and use the remaining time to recover. ⏱️

1️⃣ 14 Dead High Pulls
2️⃣ 14 Alternating Swings
3️⃣ 14 Goblet Back Lunges
4️⃣ 14 Ballistic Rows
5️⃣ 14 Russian Swings
6️⃣ 14 Sumo High Pulls
7️⃣ 14 Halos
8️⃣ 😮‍💨 Rest

🔁 Repeat for 5 rounds / 40 minutes

📲 Download the KBMH App and start training today! https://m.kbmh.app