This cardio tabata workout is sure to leave you sweaty and out of breath! No equipment needed, and you need to set aside just 20 minutes. I originally posted this workout back in 2015 and decided to give it a little facelift and an accompanying video. If you’re an OG Pumps reader, revisit this one and follow along with the video!
20-Min Cardio Tabata Workout
This workout is broken up into four tabatas. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. I’ll give you two exercises at a time and you’ll alternate between them. Rest for 60 seconds between each tabata.
This is a total-body workout and cardio heavy. There’s lots of jumping around and you’ll be out of breath by the end of each tabata. I’ll show you how to modify each exercise to eliminate jumping in the video. That being said, this workout was designed with jumping in mind, so if you’re looking for a low-impact, effective workout, this might not be the best option. I’d check out my resistance band workouts. They’re low-impact but challenging!
As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups you can follow:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
TABATA 1
See 1:22 in the above video for a preview of the exercises and how to modify them.
- Hot Feet
- 180 Squat Jumps
TABATA 2
See 5:59 in the above video for a preview of the exercises and how to modify them.
- Mountain Climbers
- Push Ups to Low Squat
TABATA 3
See 10:47 in the above video for a preview of the exercises and how to modify them.
- High Knees
- Jump Lunges
TABATA 4
See 15:40 in the above video for a preview of the exercises and how to modify them.
- Star Jacks
- Bicycle Crunch Sit Ups
If you like this cardio tabata workout, be sure to try these other workouts from the archives. All use the tabata structure and don’t require any equipment!
- 12-Minute Bodyweight Tabata Workout: Total Body & Cardio
- Bodyweight Tabata Superset Workout
- Total Body Tabata Workout
xo Nicole
I need to add more full body crunches into my workouts. I’ve been looking to mix up my ab work a bit. Thanks for the exercises and the pictures. Love your outfit!
I teach a class called Les Mills BODYATTACK and snowboard jumps are always a part of it because of the challenge of turning your whole body while bracing your core in the air. Love that move!
This is an awesome workout! I do tabata supersets all the time! LOVE them! Tabata has a great way of kicking ass! What about those frog stamp push ups!
Awesome workout! Im sure this has already been asked, but I started reading recently and was just wondering do you have someone else take pictures or do you somehow do it by yourself? Selfie timer anyone?
I use self timer if I’m in a pinch, but for the most part, my mom takes them. We meet up once a month and shoot a few workouts at once to streamline the process–she’s the best! 🙂
That workout was insane but I felt good after it anyway!
Can you do a workout with gym equipment too (like, at the gym, if possible)? Or more full body workout for beginners. Thanks! Love your blog!
I don’t have a gym membership, but am going to post some workouts using different equipment like TRX and rowing machines–hopefully those will be useful at the gym! And I can definitely do some more beginner workouts 🙂
I love no weight body weight workouts! great combinations!
Did this workout this morning. I was feeling pretty good, until I started the second round. That’s when sh!t got uncomfortable. (Thanks for the great workouts and all that you do!)
You’re so welcome!! 🙂