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Tabata 20 minute workout | No Equipment Needed, Let’s Sweat!

Tabata 20 minute workout | No Equipment Needed, Let’s Sweat!

20 minute tabata workout best effective

Last Updated on January 17, 2023 by Eve Dawes

Get ready to work and sweat in this short but effective total body Tabata workout

Tabata 20 minute workouts are such a great way to get quick but effective exercises in anywhere. This intense 20 minute Tabata workout uses just 5 Tabata exercises to work your entire body while having a cardio element to get the most out of your time. In this no equipment Tabata workout we’re doing each exercise with 20 seconds of work followed by 10 seconds rest 8 times before moving onto the next exercise. Scroll down for the complete Tabata exercises list and video.

20 minute tabata workout total body fitness model pool bikini

How to do this 20 Minute Tabata Workout

Play this 20 minute Tabata workout video whenever you’re short on time or want an exercise routine that you can do anywhere, at the beach, in your hotel room or at home.

I’ve added captions with each of the Tabata exercises and when to take 10 seconds rest between each set. So feel free to mute me and crank up your favorite music as I was limited by copyright for the music I could use.

Don’t forget to warm up and cool down as this 20 minute Tabata workout video jumps straight into this workout.

Tababa Exercises List | The 5 exercises in this 20 minute workout

Screenshot or copy and save this 20 minute Tabata exercises workout list to your phones notes if you don’t want to keep coming back to the video.

Tabata dynamic warm up

Spend 5 minutes warming up your body with dynamic movements like bodyweight squats, arm circles, neck circles and knee raises. Avoid static stretches.

20 minute Tabata workout no equipment

Perform each Tabata exercise 8 x at a 20:10 ratio.

  1. Push ups
  2. Bodyweight squats (go wider for more glute work or narrow for more quad work)
  3. Burpees with or without a push up
  4. Mountain Climbers
  5. Russian Twists

Cool down

Include static stretches of all of the muscles you just worked e.g. quads, hamstrings, calves, glutes, shoulders, triceps and biceps.

Printable free Tabata exercises list from this 20 minute workout

20 minute Tabata workout exercises list no equipment Glamour Gains

What’s a shorter Tabata workout you can do

If you’re short on time here’s another Tabata workout you can do that’s still a total body workout and doesn’t need any equipment except for a mat or a towel.

For more free workouts, fitness tips and ideas

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More no equipment workouts

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