This is 1 of 4 kettlebell Tabata workouts by Cavemantraining.
A kettlebell Tabata workout with the kettlebell exercise Gorilla Cleans. The Tabata is 20 seconds of work and 10 seconds of rest repeated for 8 times. Pick a weight that is light enough so you can work fast and safe. You want to be able to go all out for the full 20 seconds and full 8 sets. Keep those weights up as putting them down costs extra time and energy. Just suck it up buttercup, this is Tabata, a form of interval training.
Learn how to perform gorilla cleans properly by buying the book Master The Kettlebell Clean in which you’ll learn all variations of the kettlebell clean.
A version of HIIT was based on a 1996 study by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, for 6 weeks and obtained gains similar to a group of athletes who did steady-state training (70% VO2max) 5 times per week. The steady-state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. In the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work.
In popular culture, “Tabata training” has now come to refer to a wide variety of HIIT protocols and exercise regimens that may or may not have similar benefits to those found in Tabata’s original study.