20-Minute Full Body Tabata Workout with Weights

Today’s 20-minute full-body Tabata workout with weights is going to make you so sweat, you’re going to love it!

What if I told you that a four-minute workout would give you rapid fitness gains and even help you to lose weight? And it’s scientifically proven. You’d want to know more right? Well, today is your lucky day, if you haven’t heard about it yet it’s called Tabata Protocol.  

Tabata Protocol is a form of high-Intensity Interval training or HIIT that can be completed in as little as four minutes. Making it the perfect time-saving workout if you find you can’t free up enough time for a long workout.

It was developed by Prof. Izumi Tabata to help train his team of speed skaters. It’s effectively eight sets of intervals with 20-second of maximal work followed by 10 seconds of rest.

• Related – 20 Minute Dumbbell Circuit

The Main benefits of Tabata Protocol

The original study compared 60 minutes of traditional steady-state cardiovascular training to 4 minutes (20 seconds on 10 seconds off for 8 rounds) of intermittent sprints (Tabata) and here are the main outcomes.

It’s super time-effective

Tabata can be done in little to no time in just four minutes. Don’t get me wrong it’s intense but it beats sitting on a bike for an hour which has been proven to be less beneficial for fitness.

Preserves muscle mass

Typical long-duration steady-state cardio is associated with muscle loss due to amino acids being used for energy. Tabata allows your body to work out fast before your body needs to even think about finding extra energy from muscle tissue. What’s more is that there have been links to increased testosterone which helps preserve muscle and also is a great fat burner.

Raises metabolism

Tabata is a form of HIIT and is no exception to the all-or-nothing rule it’s the ideal training method for just that. Working with Tabata Protocol will get drive your body towards the afterburn effect you need to burn calories long after your workout ends.

Increased fitness

The original study found that after 6 weeks of Tabata protocol, subjects’ anaerobic capacity increased by 28%!

This means your body can uses 28% more energy during a sprint interval than it previously would. So in practical terms, this means that you work harder for longer, which also converts to you being able to burn more calories during a workout.

They also found that aerobic capacity significantly increased during the Tabata protocol. What this means is that your body will become more efficient at using oxygen during a workout. For you this will mean it takes longer for you to get out of breath and you’ll be able to work harder for longer.

• Related – Full Body HIIT With Weights

I love using Tabata training as a workout finisher at the end of a 20-minute HIIT but I’ve also been known to craft a 20-minute workout consisting of four Tabatas which is really effective and that’s what I’ve done for you today.

The short high high-intensity bursts during a Tabata workout will give you the same afterburn which raises your metabolism as a normal HIIT workout making it an effective tool for weight loss.

A word of caution, Tabata is most effective when you can work maximally and therefore is better suited to the intermediate to advanced exerciser.

That said its still effective for a beginner as long as you can maintain good form and you are exerting yourself for the full 20 seconds. Many of my new clients fail to reach the end of a Tabata set of just 4 minutes.

Let’s get down to business. When possible I will always try to add weight-based HIIT exercises to my workouts as they are super effective and get faster results so today I’ve designed this 20-minute Full Body Tabata Workout With Weights just for you.

If you do this workout 3 days a week for the next 30 days you will begin to see rapid fat loss results when combined with a good diet. This will be the last Tabata HIIT you’ll ever need to do working your entire body.

your 20 Minute Full Body tabata workout with weights

This 20-minute Tabata Workout has a built-in “warm up”. I say “warm up” as it will be a warm-up to most but may be a challenge for some. You’ll see why.

What You’ll need – A good Exercise Mat like this one and a pair of Dumbbells like these. Anywhere from 8-12 lb Dumbbells for a beginner is fine and a 15 lb kettlebell.

Perform each Tabata for 4 rounds of 20 seconds on and 10 seconds off. Resting for 1 minute between Tabatas for a total of 20 minutes.

Tabata 1

• Burpees
• Walkouts with jump

Rest 1 minute

 Tabata 2

• Dumbbell snatch
• Squat jumps

Rest 1 minute

 Tabata 3

• Dumbbell thrusters
• Kettlebell Swing

Rest 1 minute

 Tabata 4

• Burpee Deadlift
• Plank Jacks

End.

The 8 Exercises used in your tabata workout

BURPEES

One of the best exercises suited to Tabata and one of the best bodyweight exercises ever invented. The video is for the Cross Fit version of a Burpee. If you can do it then do. Otherwise the simpler version is as follows.

• Start in a high plank position
• Jump your feet to the outside of your hands
• Jump up as high as you can
• Upon landing squat down and place your hands on the floor between your feet
• Jump back and repeat

Walk Out With Jump

Some of my clients say this is just as bad as a Burpee.

• Start standing with feet just wider than your hips.
• I like to squat rather than bend here to protect your lower back. Squat down and then fall gently forwards onto your hands.
• Walk outwards away from your feet with your hands into a high plank position.
• From there walk back in, drop the hips so you are sitting in a deep squat and then jump up.

Dumbbell Snatch

The snatch is an amazing all over exercise but can be tricky to master. So take some time to get this one right.

• With just one dumbbell, stand with a wide stance, holding the weight between your legs with a straight arm.
• Bend your knees and lean forwards lowering the dumbbell below your knee. this is the start of the pull.
• With knees bent, hips pushed back (feeling the tension in your hamstrings) and chest puffed out. Drive your hips forwards and pull the dumbbell up close to your body and over your head in one swift move to a fully extended arm.
• That’s one rep.

Note; Mind your face and head as you lift the weight up and lower it back down again. All of the effort goes into the initial pull, once the weight passes your shoulders you should be guiding the weight up above your head.

squat jumps

This will surely raise your heart rate and get those thighs burning.

• Stand with feet in your prefered squat stance position. This is the position where you find it most comfortable to squat deep in which is usually with feet just wider than shoulder with for most women.
• Pushing your hips backwards, squat down so that your hips are just above your knees and then explode upwards jumping as high as you can.
• Land softly by going straight back down into a squat once your feet hit the floor and repeat the move.

WANT GREAT LOOKING ABS AND A FLATTER STOMACH?

Dumbbell Thrusters

I absolutely love Thrusters they are such a demanding exercise that works so many major muscle groups making it an ideal exercise to do if you want to burn fat and get into great shape.

• Start standing with your feet in your preferred squat position with the dumbbells resting on your shoulders (in your hands).
• Initiate the move by squatting down so that your hips sit level with your knees.
• Drive up into a standing position and push the weights up above your head into an overhead press.
• Once you have pushed the weights above your head and both arms are straight bring the weights back down to your shoulders and repeat the exercise.

Kettlebell Swings

Kettlebell swings are a great exercise to elevate your heart rate whilst working under used muscles of the posterior chain. Aim to use an 15-25lb kettlebell.

• Stand with feet just wider than shoulder width with kettlebell in your hands.
• maintaining a fat back push your hips backwards while bending your knees very slightly, let the kettlebell swing under and through your groin and drive your hips through to swing the kettlebell.
• Start with small swings back and forth driving your hips through and squeezing your butt muscles to execute the move until you are in the full swing and the kettlebell is being swung up to chin height.

Notes: The swing is a posterior chain exercise and this is in no way a squat move so never squat. There should be minimal use of the shoulder muscles and most of the power is generated through the hip drive.

Burpee to Deadlift

The burpee to deadlift is a fun adaptation to the traditional burpee that incorporates a dumbbell deadlift for added metabolic effect.

Plank Jacks

One of our favorite abs based HIIT exercises which makes for an ideal end to this 20 minute Tabata workout.

• Start in a low or high plank, low is harder, with your feet together.
• Jump your feet apart just, roughly shoulder width.
• Jump your feet back together.
• Short and sharp jumps are more effective for working your abs and core.
• Do not let your hips lift as you jump.

Perform this Tabata sequence 3 days a week for 4 weeks for super fast results.

If you’re short of time combine Tabata 1 and 2 to make a four exercise Tabata circuit. And then repeat for Tabata 3 and 4 as shown below.

Tabata 1+2 becomes

20 seconds on 10 seconds off

1. Burpees
2. Walk outs with jump
3. Dumbbell snatch
4. Squat jumps

Rest 1 minute

Tabata 3+4 becomes

20 seconds on 10 seconds off

1. Dumbbell thrusters
2. Kettlebell Swing
3. Burpee Deadlift
4. Mountain Climbers

Have some fun and work out and make it your own. The key principle is just that you work maximally for the 20-second bouts. if you can’t manage the full four minutes start with 3 and build up to the full time.

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Keep working hard and never give up.

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