The 20-minute workout: Full body Tabata

Woman doing a squat

Tabata training is all about short, sharp bursts of intensity.

This kind of workout is typically broken down into clearly defined intervals – usually 20 seconds of all-out work, followed by 10 seconds of rest.

Tabata helps to burn fat, increases endurance and is even said to boost your metabolism.

Now, you can try it at home. All you need is 20 minutes and some clear space to do the moves safely.

‘This workout features a series of short, intense four-minute Tabata workouts to get your heart pumping,’ says Anthony Mayatt, owner of Breath Fitness.

‘You will need a timer (there is a Tabata timer on the app store) or just use your watch. Set it to 20 seconds exercise and 10 seconds rest – for eight rounds (four minutes) and perform these routines.’

Full-body Tabata workout to try at home

The different workout stages

Perform exercise 1 followed by 2, and then repeat them four times.

Routine 1 (plyometric)
Exercise 1 – Squat Jumps
Exercise 2 – High Knees

Routine 2 (strength)
Exercise 1 – Push ups
Exercise 2 – Squat Hold

Routine 3 (core)
Exercise 1 – Leg raises
Exercise 2 – Alternate V crunch

Routine 4 (cardio)
Exercise 1 – Burpees
Exercise 2 – Mountain Climbers

The full workout with 1 min rest between routines is 19 minutes.

Squat jumps

Perform a regular squat then as you press back to a stand, drive up into a small jump and aim to land back into the squat.

High knees

Stand upright and run on the spot trying to pull the knees as high as you can with every single raise.

Push ups

Hands on the floor directly below your shoulders and feet stretched out behind you.

Lower your chest and hips towards the floor, pause then press back to the start position.

You can also do the same dropping the knees to the floor to make the movement easier.

Squat hold

Lower into a squat keeping thw knees in line with the toes and hips back and down as if sitting in a chair.

Once lowered, hold the position.

Leg raises

Lie on your back, arms by your side and legs stretched out in front.

Keeping the legs straight, raise the feet up vertically then drive the hips off the ground upwards.

Pause then control the movement back towards the ground.

Alternate V crunch

Lie on your back with arms and legs stretched out in a long line. Proceed to raise one leg as you raise the opposite arm.

Crunch as if you are trying to leg your right hand to touch your left foot. Return to the start then swap.

Keep the lower back on the ground throughout.

Burpees

Stand upright. Crouch down touching your hands to the floor in front of your feet, then jump your legs all the way out as if getting to a push up position.

Lower your body to the floor, then push back up, jump the legs back in and jump in the air. Repeat that process for the time.

Mountain climbers

Start in a push up position with hands below the shoulders and legs out behind you.

Drive your knee towards your elbow and as the leg returns to the starting position, swap legs and do the same with the opposite.

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