Tabata Style Total Body Workout – 15 Min



Hi My Friends,

I have for you very quick workout for times when you are in a hurry.

This is a short workout, just 15 minutes and the max effort interval is just 20 seconds, but it will surprise you with the amount of sweat at the end.

Tabata style workouts make you change pace, intensity and exercise more often compared to max effort of 50 seconds – and this is more challenging to your heart and lungs – because you don’t have time to adapt and start doing the exercises in more energy saving mode. 50 seconds max effort time trains your endurance and work more for the muscle failure, but 20 seconds interval taxes your max possible effort.

How to get the maximum from this workout?
Give your best during the 20 sec interval, it is very short time, so don’t save anything, give everything you are able to give. But don’t sacrifice good form for speed. Proper form is the only important thing – reps are not important if you sacrifice form.

Exercises in Tabata style Total body workout
This is interval training, 5 exercises, 6 rounds, 30 intervals 20/10

1. Floor cleaning – this killed my abs, also works shoulder, chest and lower back.
2. Asymmetric row and torso raise – works back, buttocks, back of the thighs.
3. High scissor jump over – targets abs, cardio exercise.
4. Crab stand up – works thighs, booty and abs.
5. Japanese push up – total body exercise with accent to the shoulders and chest.

Question of the day:

Did you feel the workout like me – challenging and surprisingly sweaty?


  1. aditi 19 September, 2012 at 09:47 Reply

    firstly , i would like to thank you for increasing my stamina and core. i have been following you and doing your workouts from days when you launched women workouts routines.
    liked your new blog. this workout was a bit hard specially the high scissor jump over and Japanese push up which is a difficult version of dive bomber. ah, tired and exhausted after doing it.
    thnks for posting it. keep up the good work.

    • Rumi 19 September, 2012 at 10:23 Reply

      aditi, I am glad for your progress and happy that I was a part of it 🙂 Japanese push ups were hard for me too and I hated high scissor jumps, but if the workout doesn’t kill you, it is not effective 🙂

  2. brenda 19 September, 2012 at 10:25 Reply

    Great to hear from you again! This one was tough but I liked it! Im gonna try to do it everyday! I have a big lower stomach issue! Do u have any special exercises to target that area?

    • Rumi 19 September, 2012 at 10:29 Reply

      brenda, you need nutrition plan, not exercises. Doing exercises for a spot, doesn’t burn the fat there. You need energy deficit to start burning stored energy. And you create energy deficit by eating less then you spend. Exercises for a lower stomach work out lower abs muscles, but not the fat an the spot. My advice is to workout the whole body like a system, not like parts.

  3. Anne 19 September, 2012 at 14:45 Reply

    Hi Rumi,

    Thanks for your new website!

    I have a question about Tabata vs HIIT vs Metabolic Training. Is it all essentially the same thing? I sometimes don’t know which one to do for what. Could you please explain? Thanks!!

    Also, will you have some metabolic sessions at some point too?

    • Rumi 19 September, 2012 at 15:07 Reply

      Anne, the original Tabata protocol is 4 min workout, 8 intervals of 20 sec max effort and 10 sec rest. That’s why I name my workout Tabata style not Tabata protokol, because I use 20/10, but the workout is longer than 4 minutes. HIIT stands for high intensity interval training which is up to 30 min long, there are high intensity intervals and recovery (active rest) intervals. In todays fitness world it is often to call Tabata any workout with intervals 20/10, no matter how long it is. But the original Tabata protocol doesn’t have recovery (easier intervals) and it is 4 minutes really max effort. So my workout above is HIIT with 20/10 intervals. When you are short in time you can do 4 min Tabata workout, but if you have time it is better to do longer HIIT – 15-20 minutes. The idea is to have variety so you don’t hit plateu. If you are advanced (you have workout experience more than 5-6 months), you can do weekly – 1 lower body, 1 upper body, 2 whole body and 1 HIIT workout. Also you can have low intensity cardio (light jumps) after an upper body workout and after 1 of whole body workouts. Or you can d light cardio as a second workout fot the day, it is just 10-15 minutes long.

      • Anne 19 September, 2012 at 16:44 Reply

        Thanks for your reply. I shall be starting with this TABATA one tomorrow morning and follow your workouts now everyday that you post. I will probably incorporate kettlebells on the upper/lower/full days since I enjoy working with those the most. Great combo: bodyweight exercises and weights. Thank you! I’ll keep you posted on progress 🙂

  4. Hannah 10 December, 2012 at 16:46 Reply

    I LOVE your interval workouts, Rumi! I have struggled forever with working out and staying fit, and your videos are the first thing that has been successful long term for me! I really like the tabata and the hiit ones because they keep me so busy remembering what to do next that I forget how tired I am! I started doing your videos about a year ago, and now my days don’t feel finished without one. You are truly great at what you do, and I really appreciate all of your hard work, thank you!

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