Workouts · Cardio

True Tabata in 20

The real protocol: 20 seconds all-out, 10 seconds rest, eight rounds a movement. Short is not the same as easy.

20 minadvancedno equipmentcardiovigorous
Why it works. The original Tabata structure delivers vigorous minutes with brutal efficiency — dose it, don’t live in it.

Warm-up

Easy jog in place, building pace — 90s
Bodyweight squats, getting springier — 45s

The workout

  1. burpee — 8 × 20s
    rest 10s
  2. jump squat — 8 × 20s
    rest 10s
  3. mountain climber — 8 × 20s
    rest 10s

Cool-down

Slow walk until breathing settles — 90s
Standing forward fold — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

25 min · advancedAthletic Power in 2520 min · beginnerBeginner Low-Impact Cardio in 2025 min · intermediateBike Intervals in 2525 min · intermediateBodyweight HIIT in 25

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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