20-min Tabata-Style Home Workout (no equipment)

Be super efficient with this 20-min bodyweight circuit you can do in the comfort of your living room.

By Jon-Erik Kawamoto, MSc, CSCS, CEP

This workout is surprisingly challenging for only being 20-minutes. I was sweating and panting by the end!

The St. John’s Board of Trade hired me to host a ZOOM workout this morning. It was very successful and I even was sweating and panting at the end!

I promised to share the workout on our blog, so here we go.

You might be wondering what a “Tabata” is? Tabata is common slang in the fitness industry these days to describe a workout method that involves 20-seconds work and 10-seconds rest. It’s actually the last name of a researcher from Japan. His full name was Izumi Tabata and he led a famous study that looked at cyclists performing supramaximal sprints on a stationary bike. I don’t need to get too deep into his research here, but I will send you to an article I wrote for Bodybuilding.com called The Real Tabata: A Brutal Circuit from the Protocol’s Inventor if you want to read more.

The full workout protocol is 20-sec hard, 10-sec easy for 8 rounds which equals 4 minutes.

In today’s Zoom workout, we did 20-minutes worth, so 5 rounds of 4 minutes. No rest was taken between sets.

Screenshot from my St. John’s Board of Trade ZOOM home workout from Monday, April 6th

To do the workout, do each exercise listed below for 20-seconds. Do as many reps as possible without breaking form. Take 10-seconds to maneuver to the next exercise. Going through each exercise once is equal to one round, and 4-minutes.

Round 1 Exercises (minutes 0 – 4)

Bridge March Demo

Bodyweight Squat (20-sec)
Pushup Plank (20-sec)
Split Squat right leg in front (20-sec)
Split Squat left leg in front (20-sec)
Leg-V Sit Up (20-sec)
Glute Bridge March (20-sec)
Side Plank Clamshell right (20-sec)
Side Plank Clamshell left (20-sec)

Rounds 2 & 3 Exercises (minutes 5 – 12)

2 Cues to Fix Your Front Plank

Isometric Squat
Push Up Plank Shoulder Tap
Isometric Split Squat right foot front
Isometric Split Squat left foot front
Accordion Sit Up
Isometric Glute Bridge
Side Plank Knee In/Out right
Side Plank Knee In/Out left

Rounds 4 & 5 Exercises (minutes 13 – 20)

Push Up Demo

Squat Jump
Push Up
Split Squat Jump right
Split Squat Jump left
Leg V-Sit Up
Glute Bridge March
Side Plank Lifts right
Side Plank Lifts left

Squat Jump Demo

You might be surprised how much work you can get done in only 20-minutes with no weights. Enjoy!

home workout — Jon-Erik Kawamoto, MSc, CSCS, CSEP is a Strength and Conditioning Coach, Co-owner and Founder of JKConditioning. With 15 years in the industry and over 10 years as a freelance fitness writer, Jon has helped many change their lives through fitness. To inquire about coaching, workshops, presentations or writing, you can contact him through our Contact Us page. (photo credit: Jim Mullowney Photography)

Do you have weights at home, but not sure what to do? We offer Online Strength Coaching. Receive a custom workout based on what equipment you have, your goals, needs, and current ability. Only 1-week commitment required.

Find out more HERE.

Sean Leet

Personal Strength Training by Jon-Erik Kawamoto

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine. Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding. Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

Krissy Hussey

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

Paul Heffernan

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Amanda Crane

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

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