Burn Fat Fast: Full-Body Fat-Blasting Under 20-Minute Tabata Workout – Episode 10

Today, in episode 10, the last one of the Tabata training series, I’m going to bring you to a full-body flat-basting under 20-minute Tabata workout comprise of 16 exercises repeated twice.

Today, in episode 10, the last one of the Tabata training series, I’m going to bring you to a full-body flat-basting under 20-minute Tabata workout comprised of 16 exercises repeated twice. 

Each exercise will be performed for 20 seconds, followed by 10 seconds of rest.

Take 1-minute rest between each series

Today’s exercises are:


1.  Jumping Jacks

2.  High Knees

3.  Jump Squats

4.  Mountain Climbers


5.  Downward Dog Push-Ups

6.  Superman Lateral Pull

7.  Triceps Dips

8.  Biceps Curls


9.  Glute Bridges

10. Curtsy Lunges 

11. Sumo Squats + 3x Balance

12. Donkey Kicks


13. Plank with Knee Tuck

14. Reverse Crunches

15. Ski Abs

16. Butterfly Crunches


1.  Jumping Jacks


Jumping Jacks are a basic calisthenics workout. Calisthenics are gymnastic exercises for fitness and flexibility.

They work like a compound workout, targeting and activating the most primary muscles. They are mostly done during warm-ups or tucked in as a part of circuit training

How to do

•      To perform Jumping Jacks, start in a standing position with your legs together and arms by your side. 

•      From here, jump your legs out wide and raise your arms above your head, then jump back into the starting position. 

2.  High Knees

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The high knees exercise has long been a staple in warm-up routines, and for good reason. Doing high knees in place will get your heart pumping and your legs warm and prepped for whatever your workout has in store. It works your glutes, quads, hamstrings, and calves.

How to do

•      Stand tall with your feet hip-width apart and your arms at your sides.

•      Lift your right knee as high as you can (but at least to hip level) while simultaneously bending your left elbow and raising your left arm in a running motion.

•      Now quickly switch arms and legs, running in place.

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3.  Jump Squats

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How to do it:

•      Stand with your feet shoulder-width apart and start by doing a regular squat.

•      Remember to engage your core, keep your chest high, and try to get your butt at least parallel to the floor. 

•      Next, use the muscles in your legs to jump up explosively into the air, using your arms to drive you up. 

•      When you land, lower your body straight back down into the starting squat position, ready for your next rep. 

•      Land in a controlled way, as quietly as possible.

4.  Mountain Climbers

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Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. 

How to do it:

•      Start in a high plank position (similar to a press-up position), making sure your shoulders are over your hands, your hips are down, and your weight is on just your toes. 

•      With your core engaged, bring your right knee forward towards your chest, lifting the toe off the ground. 

•      Return to your plank, then switch legs to bring the left knee forward.

•      Keep switching legs and begin to pick up the pace until it feels a little like running in a plank position.

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5.  Downward Dog Push-Ups

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Looking for a total body exercise that stretches and strengthens? Try the down dog push-up. This exercise tones your upper and lower body while loosening up your hips and hamstrings.

How to do it

•      Begin in push-up or plank position, engage the abdominals and low back, and lengthen the neck to create a long line from the top of the head to the base of the pelvis.

•      Push your pelvis up and back, hinging at the hip joints while dropping and widening the shoulders.

•      Pay attention to your spine and only bend the hips as far as the hamstrings allow without pulling on the pelvis and spine. You can slightly bend your knees to access a deeper fold in the hips.

•      While holding the stable position of the hips and legs, bend the arms and shoulders to lower your head toward a spot between the hands and then push back into the stretch of the hips and hamstrings.

6.  Superman Lateral Pull

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This particular exercise is a favorite of mine: it hits every muscle in your back (and even your glutes).

How to do it

•      To begin, lie straight and face down on the floor or exercise mat.

•      Your arms should be fully extended in front of you. This is the starting position.

•      Simultaneously raise your arms, legs, and chest off the floor. Then extend your elbows back towards your hips and squeeze your shoulder blades together while you exhale.

•      Slowly begin to lower your arms, legs, and chest back down to the starting position while inhaling.

7.  Triceps Dips


The triceps are made up of three heads, hence their name, and if you want to increase the strength and size of your upper arms you need to work all three. Fortunately, you can do just that with one exercise – the triceps dip.

How to do it

•      To begin the exercise, you need to place your hands on a chair, on a bench at least shoulder-width apart. Now you have to slide off your butt off the bench and extend your legs out.

•      Now you have to straighten your arms while keeping your elbows a bit bent to keep tension on your triceps and not on your elbow joints.

•      Now start bending your elbows to bring your body towards the floor and bend it until they’re at 90

degrees with the bench. Make sure you keep your back close to the bench.

•      Now when you reach the bottom, start pressing down into the bench while straightening your elbows to get back into your original position.

8.  Biceps Curls

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Bicep curls, in particular, are a great exercise to reduce arm fat and target the biceps and make them stronger.

How to do

•      Stand straight and hold a dumbbell in each hand

•      Now curl your arms to contract your biceps while keeping your upper arm stationery

•      After this, slowly lower your arms to the initial position.

•      This is counted as one repetition.

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9.  Glute Bridges

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A glute bridge is a simple, yet versatile exercise that helps you activate and strengthen your glutes teaches you to extend your hips while maintaining a neutral spine, and braced core, and lays the foundation for you to progress to bigger and better booty-building exercises.

Targets: The main muscles hit will be your gluteus maximus, thighs, hips, core, and hamstrings 

How to do

•      Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart.

•      Bend your elbows to 90 degrees so that only your upper arm is on the ground.

•      Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back/

•      • Do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in.

•      Squeeze your glutes for a second or two at the top and lower back down to the ground before repeating.

•      You should feel this move in your glutes and hamstrings and not in your low back.

•      Do not rush through glute bridges. Take time to hold at the top and feel the glutes activate.

10. Curtsy Lunges 

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The Curtsy Lunge is a great exercise to stabilize your hips. The movement is a variant of a standard lunge, but you hold your lower body in the position of a curtsey for additional glute strengthening.

Targets: quadriceps, adductors, glutes, hamstrings, and calves.

How to do

•      Stand with your feet hip-distance apart and let your arms fall at your sides.

•      Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart

•      Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.

•      Slowly return to the standing curtsy position.

•      Repeat the lunge on the other side.

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11. Sumo Squats + 3x Balance

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The Sumo Squat involves a variation on foot placement that helps target your leg muscles in different ways. In a sumo squat, for example, you incorporate a bit more inner thigh than in traditional squats. This can be a nice variation to add to your routine if you need a new challenge.

How to do it

•      Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.

•      Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted, and back straight.

•      Only go down as low as you can without compromising your flexibility, and on this point balance for 3 times.

•      Push back to start without locking the knees.

12. Donkey Kicks

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This exercise works a lot more than just your butt. Donkey kicks are beneficial in a workout because not only do they enhance the shape of your butt, but they also strengthen your hips and stretch your hip flexors.

Targets: The beauty of this exercise is that not only does it strengthen your glutes, but also your hamstring, abs, and leg muscles. Furthermore, depending on the variation of kick, you can even tone your arms and deltoids thereby making it a multiple muscle targeting exercises.

How to Do

•      Position yourself on all fours on a mat.

•      Position your hands underneath your shoulders and place your knees under your hips.

•      Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.

•      Lower the knee without touching the floor and repeat the lift.

•      Once you’ve completed the reps on the right leg, switch legs.


13. Plank with Knee Tuck

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This exercise involves the shoulders, core, and legs, targeting multiple areas of the body at once. This exercise helps effectively strengthen the core and help prevent low back pain.

How to do

•      Begin in Plank position

•      Bring your left knee up towards your right elbow

•      Pause and then return to the starting position.

•      Repeat on the other leg

14. Reverse Crunches

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Reverse ab crunch workout allows you much better in use of your time than regular crunches. The only problem with conventional crunches is that it puts more pressure on your spine. Remarkably, reverse ab crunch, on the other hand, is a more intuitive and efficient movement to target your abs.

How to do it

•      Lie flat on your back. Put your hands beside your side.

•      Tighten your abs. Constrict your butts. Put your legs together.

•      Raise your legs so that they’ll be pointing at the ceiling. Bring in your legs.

•      Bend your knees and move them toward your chest.

•      Raise your hips and lower back off the floor.

•      Hold this position for 2 seconds. Return to the starting point.

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15. Ski Abs


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Several exercises build strength and flexibility in your core and are more interesting than basic crunches. One of these is the ski abs exercise. You can do ski abs at home, without needing any special equipment.

How to do it

•      Start in the full, straight-arm plank position. Make sure your wrists are positioned directly under your shoulders and your back is flat.

•      Lightly contract your core to engage the muscles. Don’t hold your breath.

•      To start the ski abs exercise, hop both of your feet over to the right side of your body. Bend your knees and aim to have your knees just outside your right elbow. Keep your torso flat and parallel to the floor.

•      As soon as you complete the jump to the right, you want to jump your feet back to the full plank position where you started. Again, focus on keeping your torso parallel with the floor.

•      From plank, immediately jump to the other side.

•      After you jump on the other side, don’t forget to jump back to plank before continuing the exercise. Between each side, return to the center plank position.

16. Butterfly Crunches

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The main goal of doing crunches is to engage your abdominal muscles, helping you achieve a stronger and more stabilized core. As compared to other crunch variations, the butterfly crunch is the only one that will give you a total body workout.

This is because it will not just engage your abdominal muscles—it targets your leg muscle as well. In addition to that, the spreading out of the knees will make it difficult for you to keep your spine flat so it can also help engage your rectus abdominal muscles too.

How to do it

•      Lie on your back with your feet flat on the floor placed as close to your buttocks as possible.

•      Let your legs fall open, just like the look of butterfly wings.

•      Bring your feet close to each other. The soles should be in contact with each other.

•      Place hands behind your head. It should be in line with your ears and elbows. Never clasp your hands as this will increase your risk of having an injury.

•      Engage your abdominal muscles and slowly and gently lift your shoulders from the floor by a few inches. But try to keep your back as flat as possible.

•      Slowly go back to your starting position.

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Don’t skip the warm-up, and don’t skip the cooldown, both are important and help you avoid injury and can even help improve your performance.

That was today’s workout, hope you’re feeling great already 🙂

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