20-Minute Total Body Tabata Workout

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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!

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

2 Comments on "20-Minute Total Body Tabata Workout"

  1. Sherry  January 27, 2016

    How is this 20 minutes? Don’t you need to do each exercise 8 times?

    • Gale Compton  January 27, 2016

      Sherry, I changed the 4 to an 8. Thank you for letting us know about the error. 🙂


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