20-Minute Total Body Tabata Workout

Just 20 minutes to a stronger you!

Over the past several years, Tabata training has significantly grown in popularity. Personal trainers everywhere are using this style of training to help their clients achieve visible results. The reason why Tabata is so effective is that it combines bursts of high-intensity exercise with short rest periods. These rest periods give your body just enough time to recover, so that you’re once again able to perform at your best, during the high-intensity bursts! If performed consistently, this 20-minute total body Tabata workout will transform your body!

Why it Works

The secret of Tabata training is in your heart rate. It doesn’t allow it to return to normal, nor does it drive the heart to the point of exhaustion. Instead, it keeps it beating at a pace where fat burn is optimized!

Another benefit of a Tabata style workout is that it elevates your resting metabolic rate. This means that you continue to burn calories, even after you are done exercising. You can reap this benefit for up to 24 hours after leaving the gym. These fat torching powers, combined with muscle-building components, make this training style incredibly effective for a total-body transformation.

Now, the icing on the hypothetical cake, is that you don’t even need a trainer to get all these insane results! This 20-minute total body Tabata workout is a full-body routine that you can perform several times per week.

Ready for an extra challenge? Each week, try increasing the weight of the dumbbells by a few pounds. This will make sure that every workout is still a challenge, and it will help you build muscle to achieve that toned, lean look.

20-Minute Total Body Tabata Workout

What you need: a set of dumbbells (5 – 10 lb.), a gym mat or towel, and a timer (Gymboss is an app you can download for free)

What to do: Perform each exercise for 20 seconds, and rest for 10 seconds after each one. Repeat this 8 times for each move, for a total of 20 minutes. We’ve included instructional videos below to ensure that you’re using proper form!


1. Burpees
2. Sumo Squat to Shoulder Press
3. Jump Squats
4. Russian Twist with Single Dumbbell
5. Mountain Climbers

Instructional Videos


Sumo Squat to Shoulder Press

Jump Squats

Russian Twist

Mountain Climbers

Try this workout and let us know what you thought in the comment section, below!

If you enjoyed this routine, you may also like:

Also, remember to follow us on Facebook, Pinterest, and Instagram for all of our future, fat-burning Tabata routines!

This post may include affiliate links.

D'Juan Woods

D’Juan Woods, is a graduate of Oklahoma State University where he played wide receiver. D’Juan went on to play in the NFL for the Jacksonville Jaguars and the Super Bowl winning team, the New Orleans Saints. Unfortunately, D’Juan’s NFL career was cut short due to a spinal cord injury that nearly left him paralyzed. Upon his recovery, D’Juan brought his sports knowledge to the realm of personal training. In 2017 & 2018 he was named as a Master Trainer for the Nike Training Club. D’Juan recently won the Equinox Fitness “Prodigy” Talent Search.

D’Juan designs training programs that are very distinct in the fitness world and have delivered amazing results! His programs are based on a willingness to move forward and improve ones body. D’Juan offers comprehensive personal training programs that will improve your physical condition in a matter of weeks. Let's go!

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