Simple At Home Tabata Workout

Woman doing plank during 20 minute tabata workout.

At Home 20 Minute Tabata Workout

We love at home workouts because it means they generally don’t require much equipment (or any at all) and they can be done anywhere. Don’t confuse the word “simple” in our title of this workout though. Although the moves may not be complicated, they are definitely not easy in a Tabata format. For those of you that don’t know what Tabata is, it is an interval format that features 20 seconds of intense exercise followed by 10 seconds of rest 8 times to equal 4 minutes.

We love using Tabata at our fitness retreat because it’s a great format for people to do anytime, anywhere (at home, traveling, etc). They can take a workout like this and translate it to their normal life. It’s versatile and we love that!

Some research suggests that this type of HIIT (high intensity interval training) can provide more benefit cardiovascularly than a traditional 30 minute run at a steady pace. The interval format helps condition the heart and lungs and can produce an “after burn” effect that elevates your metabolism for a longer of period of time after the workout is finished.

This Tabata workout is done with moves you probably already know but if you don’t, we suggest a youtube search to view the move and correct form -or- contact a local fitness professional to get the form down first. Form is key to safety!



As we explained above, Tabata is a high intensity interval format. It is 20 seconds of intense exercise followed by 10 seconds of rest 8 times for a total of 4 minutes.

Multiple Tabatas can be performed in a workout but we do suggest limiting that to 4 – 6 depending on your fitness level. For beginners, 1 – 2 Tabatas may be sufficient.

Your 20 seconds of intense exercise should be as fast and as hard (with good form) as you can possible work. Your 10 seconds of rest should be active. This means that you don’t just simply stand around after your 20 seconds of work but rather you are marching in place, step touching or getting ready for the next movement.

Best part about this workout? You can cruise right through it and be done in about 20 minutes! Yes!



  • This workout includes 4 Tabata cycles. You should also warm up and cool down for about 5 minutes each (see below for warm up and cool down options).

  • Depending on your fitness level and body, you may need to warm up for a longer period of time, cool down for a longer period of time or cut the number of Tabatas. Please modify the workout based on your personal needs.

  • Make sure you have water and a sweat towel if needed. You may also want a good yoga mat or fitness mat to put your hands on when doing things like push ups, plank, etc.

Tabata 1 (repeat this Tabata 2x with a 1 minute break in between Tabatas)
Jumping Jacks – 20 sec
Rest – 10 sec
Push Ups – 20 sec
Rest – 10 sec
Speed Run In Place (football) – 20 sec
Rest – 10 sec
Prisoner Squats – 20 sec
Rest – 10 sec

Tabata 2 (repeat this Tabata 2x with a 1 minute break in between)
Squat Jumps – 20 sec
Rest – 10 sec
Plank Jacks – 20 sec
Rest – 10 sec
Side Plank Right Side – 20 sec
Rest – 10 sec
Side Plank Left Side – 20 sec
Rest – 10 sec

For more workouts, visit our Workout section in our Blog: Workouts


Warm Up Options

Acceptable warm up movements are walking (briskly), jogging, dynamic flexility or foam rolling.

Cool Down Options

Cool down options are walking, jogging, dynamic flexibility, foam rolling or static stretching.

We hope you enjoy this workout! If you have any questions, please make sure to post in the comments below.

Check out our Health and Wellness Coaching if you are looking for individual guidance and accountability for nutrition, fitness and lifestyle. Keep It Healthy! - Margot + The Vita Vie Retreat Team


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