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20 Minute Tabata Workouts that Work!

So, you don’t want to spend an hour at the gym everyday? Me neither! As a busy, working-mom I don’t have a lot of time for exercise so I am constantly searching for quick and effective workouts. Today I am sharing my favorite 20 minute Tabata workouts with links to the YouTube videos!

A woman sits on a yoga mat in her workout room, drinking water and recovering from a 20 minute tabata workout at home.

What is Tabata?

Tabata is a type of High Intensity Interval Training (HIIT) that typically includes 20 seconds of working REALLY hard followed by 10 seconds of rest. This is repeated 8 times and then the exercise changes.

The Tabata workout interval was invented by Dr. Izumi Tabata in 1996. He, along with a team of researchers from the National Institute of Fitness and Sports were hired to develop an effective workout for the Japanese speed skating team.

Through their research, it was concluded that working out in four-minute high-intensity intervals was more beneficial than working out for 60 minutes at a moderate pace.


With Tabata, you get the benefit of a cardiovascular workout in a short time and continue burning fat for the next 24-48 hours.

Read that again^^^^

The reason why so many fitness and weight-loss experts are recommending Tabata workout plans is because they keep working even when you stop exercising!


If you want an effective workout that doesn’t take up a ton of your time then the Tabata workout format is for you!

Tabata Workouts at Home: Perfect for Busy Moms

As I mentioned above, Tabata Workouts are quick, effective and customizable.

It’s awesome to get a true full body workout done in 20 minutes.

This still leaves time for me to cook dinner and help the kiddos with homework before the hubby gets home from work!

That reminds me…

What makes me qualified to share fitness tips in the first place? Well, even though I currently work as an elementary school teacher, I am also a certified group fitness instructor. My husband, who reviews my articles has a Master’s degree in Exercise Science and is a Certified Strength and Conditioning Specialist (C.S.C.S.) He was the one that recommended I try Tabata when I hit a fitness plateau.

Ready to check it out?

I have spent HOURS checking out different Tabata Workouts on YouTube. Today I am bringing you the 7 Best 20 Minute Tabata Workouts I found.

Related Post: Walking Workouts that are Perfect for Losing Weight

The Best 20 Minute Tabata Workout Videos on YouTube

#1- 20 Minute Super Tabata from POPSUGAR Fitness

Grab a pair of dumbells and jump right in! Anna, the instructor, leads you through a dynamic, toning workout. With her modifications this workout is accessible to anyone at any level.

#2 – 20 Minute Body Weight Tabata Workout For Cardio and Strength from BodyFit by Amy

This 20 minute full body workout uses only bodyweight exercises to work all the muscles hard and burn fat fast! No equipment needed, options for all fitness levels.

#3 – 20 Minute Full Body Dumbbell Tabata Workout for Cardio & Strength from BodyFit by Amy

Yes, this video is made by the same person in #2. I should have mentioned that Amy is one of my favorite online instructors 😉 Instead of your body weight, this workout uses a set of dumbbells in the traditional tabata circuit format (to strengthen and tone your entire body, while keeping your heart pumping to blast fat and burn calories.

#4 – 20 Minute Wake Up Workout! Bodyweight Tabata | Cardio, Strength, and Abs HIIT! From Kat Musni Fitness

Kat is super high energy, so this wake up workout will really get you going in the morning. She starts you off with a warm up and then moves right in to a pretty darn challenging workout. Great for more advanced levels, but you could also take out a lot of the jumps and bouncing to make it a bit easier.


#5 – Tabata Workout to Tone Everything in 10 Minutes from POPSUGAR Fitness

Celebrity Trainer Dana McCaw leads you through this amazing 10 Minute Tabata. But wait! I had told you that these were 20 minute Tabata Workouts, so why did I include this? Because this provides a TON of flexibility.

Depending on your schedule you can do it twice, back to back or you could do it a few times throughout the day whenever you have some extra time. On days when I am super crunched for time I will do it once before I hop in the shower in the morning, then again before I get in bed. Bam! Daily recommendation for 20 minutes of exercise done!

#6 –  LOW IMPACT CARDIO Tabata for Beginners. No Jumping from Pahla Bowers

This low-impact, high-intensity cardio Tabata Workout does not include any jumping. This is a very important aspect if you have just had a baby, or you have sleeping kids. I could never “sneak” in a workout before they woke up because the sound of the instructor’s voice was always so peppy and loud.

Pahla is very quiet and includes minimal talking. This allows you to burn fat and calories with quiet but challenging intervals that are easy on your knees as well as your sleeping babies 😉

#7 – High-Intensity Fat Burning Tabata Workout from GymRa Plus

Julia is a great instructor and she will help you burn calories while you also work your arms, abs, butt, back, core, glutes, legs and more – ALL in 1 workout!

Try these out and let me know what you think. You’ll be amazed at the amount of time you will save and calories you will burn with Tabata.

Looking for more busy mom workouts like Tabata workouts at home? Read these next:

Tabata Workout FAQs

Is 20 minutes of Tabata enough?

The American Council on Exercise collaborated with a University of Wisconsin research team to decide if a 20 minute workout could really take the place of longer workouts.

The key to the long-lasting effects of Tabata (it’s been shown to keep your heart rate and oxygen levels elevated for hours after you’re done exercising) is to work REALLY hard during the 20 second intervals.

You need to be giving it all you’ve got and not just lazily going through the motions to reap the benefits of Tabata. You also want to make sure that the exercises you do work your entire body (like the 20 min Tabata workouts in the videos above).

Is Tabata good for beginners?

While a Tabata workout is short, it’s definitely not easy.

That being said, the possibility of getting in a quick and effective workout in less than 30 minutes is a really motivating prospect for beginners.

If you are just getting started on your fitness journey and are looking to try Tabata just be sure to check with your doctor first. They will be able to let you know what your target heart rate should be. You will also want to start with easier exercises at a lower intensity and build up over time.

Can Tabata be done every day?

Many fitness professionals agree that you need at least 36-72 hours between Tabata workouts to allow your body to recover. Many recommend that you supplement Tabata with steady sustained cardio or strength training on alternating days.

We would love to hear from you. Which of these videos are you planning to try?

Image of a busy mom resting and drinking water after a workout. Text overlay on the image reads "20 minute tabata workouts for busy moms on YouTube"

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