HIIT Tabata Style workout from Tom Kemp, Farm Fitness


We’ve been sharing some workouts devised by Neat Ambassador Tom Kemp and this week, we’ve got a tabata style (8 rounds of two exercises) workout using some basic pieces of equipment!

High Intensity Interval Training is designed to get your heart rate up and burn more fat. You should be giving it your all during each round followed by short periods of recovery.

This workout is designed for people who have a level of fitness before they begin (e.g. not a complete beginner). 

As usual, the sets are simple, but this time Tom has added in some equipment. You’ll need:

  • 2x Medicine ball
  • Kettlebell
  • Powerbag

Perform exercises 1A and 1B for 20 seconds each with a 10 second rest between exercises. Repeat this for 8 rounds before moving onto exercises 2A and 2B. When you’ve completed the first 8 rounds take a 90-120sec break and then begin again with exercises 2A and 2B aiming to complete 8 rounds again. 

Here’s some top tips from Tom on each move, then watch the video to see how Tom puts these into practice.

1A/ Lateral shuffle med ball slam

Tom Kemp Tabata Workout

  • Raise med ball behind head
  • Contract core as you explosively slam the ball to the floor
  • Side step across pick up med ball chest up and back straight and repeat


1B/ Kettlebell swing

Tom Kemp Tabata Workout

  • Stand with feet shoulder width apart
  • As you lower, hinge at the hips by pushing your glutes back
  • Drive your hips forward
  • Allow kettlebell to swing to head height

2A/ Power bag cleans
 Tom Kemp Tabata Workout

  • Start with bag on floor
  • Grab handles chest up arms straight
  • Pull bag explosively to chest height extending hips forward
  • Catch bag at chest height, elbows up

2B/ Press up
 Tom Kemp Tabata Workout

  • Arms shoulder width apart
  • Lower until chest is just off the floor then press back up until arms are straight
  • To regress, drop down to knees


Now, watch the whole thing and give it a go!