Last Updated on February 14, 2026 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.
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.
- Push ups
- Bodyweight squats (go wider for more glute work or narrow for more quad work)
- Burpees with or without a push up
- Mountain Climbers
- 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
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.
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