20 Minute Full Body Tabata Workout

Warm-up alternating high front kicks

Warm-up standing quad stretch

Warm-up lateral lunge torso rotation

Warm-up plank runner lunge with arm reaches

Warm-up downward dog pike pedaling calf stretch

Warm-up jumping jacks

Group 1 Tabata bodyweight squats across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 1 Tabata alternating reverse lunges across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 1 Tabata hinge good morning into calf raise across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 1 Tabata standard and modified pushups across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 1 Tabata bodyweight squats across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 1 Tabata alternating reverse lunges across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 1 Tabata hinge good morning into calf raise across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 1 Tabata standard and modified pushups across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 1 Tabata bodyweight squats across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 1 Tabata alternating reverse lunges across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 1 Tabata hinge good morning into calf raise across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 1 Tabata standard and modified pushups across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 2 Tabata squat jump and pulse combo across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 2 Tabata vertical reach jump double taps across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 2 Tabata split jump switch lunges across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 2 Tabata pushup into downward dog pike across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 2 Tabata squat jump and pulse combo across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 2 Tabata vertical reach jump double taps across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 2 Tabata split jump switch lunges across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 2 Tabata pushup into downward dog pike across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 2 Tabata squat jump and pulse combo across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 2 Tabata vertical reach jump double taps across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 2 Tabata split jump switch lunges across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 2 Tabata pushup into downward dog pike across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 3 Tabata running and marching high knees across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 3 Tabata rhythmic skip drill intervals across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 3 Tabata lateral bounds with rotational woodchop across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 3 Tabata sagittal split scissor switches across sets 1, 2, and 3. Circuit round 1 of 3; 20 seconds work.

Group 3 Tabata running and marching high knees across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 3 Tabata rhythmic skip drill intervals across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 3 Tabata lateral bounds with rotational woodchop across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 3 Tabata sagittal split scissor switches across sets 1, 2, and 3. Circuit round 2 of 3; 20 seconds work.

Group 3 Tabata running and marching high knees across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 3 Tabata rhythmic skip drill intervals across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 3 Tabata lateral bounds with rotational woodchop across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Group 3 Tabata sagittal split scissor switches across sets 1, 2, and 3. Circuit round 3 of 3; 20 seconds work.

Cool-down floor snow angels lying supine

Cool-down supine alternating hamstring extensions

Cool-down supine knee hug spinal twist hip stretch

Cool-down quadruped thoracic spine mobility rotations

Cool-down flowing child's pose to cobra stretch