Video: A 20 Minute Tabata Workout


Video: A 20 Minute Tabata Workout

If you enjoy getting your heart rate up Tabata training is for you!  This high-intensity interval training lasts a total of 4 minutes per movement. So, when paired with 4 movements, you’re looking at exactly 20 minutes of fierce calorie burning fun!

Kara’s 20 Minute Tabata Workout

About Tabata

Japanese scientist Dr. Izumi Tabata discovered this form of exercise after conducting intensive research on two groups of athletes. One group worked out 5 times per week for 1 hour ( at a moderate intensity) while the other worked out 4 times per week for 4 minutes and 20 seconds (at a high intensity).  The testing went on for 6 weeks and guess what the outcome was?  The group that only worked out 4 minutes and 20 seconds utilizing high-intensity interval training came out as the leader, increasing their anaerobic and aerobic systems.

Tabata: How It’s Done

Tabata training is interval training at its finest.  You work out as hard as you can for 20 seconds, then rest for 10 seconds.  You complete 8 rounds of 20 seconds on, 10 seconds off, to complete the circuit.

Let’s put it all together to make an incredible 20 minute workout!

Kara’s 20 Minute Tabata Workout


  1. Jump Squat
  2. High Knees
  3. Jumping Jack Touch Down
  4. Side to Side Touch

Mix things up by doing each of these exercises consecutively (20 sec on, 10 sec off), so that each set of 4 exercises equals 2 minutes. Do this 10 times.  I set my timer for increments of 20 seconds and go continuously through these 4 moves until I hit 20 minutes.

You can also go through each movement one at a time, taking 5 minutes for each movement.  Tabata is a great way of burning a high amount of calories in a short amount of time. 

*There are always ways of modifying any exercise to make it easier and less intense if you are just getting back into it.  4 movements to try as a modification to this circuit are: jumping jacks, sit-ups, squats, and high knees.