Improve your fitness, bust calories and incinerate fat in one 20 minute power workout.

This high intensity interval training (H.I.I.T) Tabata, can be performed with a number of exercises.

Tabata principles

Tabata training uses 20 seconds of ultra-intense exercise performed at around 170% of your VO2max, followed by 10 seconds of rest, repeated continuously for eight cycles. This takes a total of four minutes to complete. This Tabata-based workout comprises four moves that will get your fat burning furnace fired up in just 20 minutes.

20 secconds on – 10 seconds off. Repeat 8 times

MOVE 1: Jump Lunges

Take a large step forward with your hands on your hips – this is the start position. Dip downwards into the lunge. With an explosive movement jump upwards. Switch your legs in mid air. Land with the opposite leg in front of you, in the lunge position. Repeat by continuously switching legs mid air.

Set 1 – repeat 8 times | 20 sec jump lunges | 10 sec rest

Photo by Cindy Ellis. Performed by Sandra Joubert

MOVE 2: Kettlebell Swings

Place your feet slightly wider than shoulder-width apart. Place a kettlebell on the floor in front of you. Lower yourself down by hinging at the hips, and pushing back with your glutes, until you’re able to grip the kettlebell. Pull the kettlebell back hard so that your hands go between your legs. Contract your glutes and hamstrings forcefully to drive your hips forward. The momentum from this will “throw” the kettlebell forward and up. Let the kettlebell fall back between your legs. As it does, hinge at the hips again to get into the starting position. At its full depth between your legs contract your glutes and hamstrings and extend your hips, starting another swing.

Set 2 – repeat 8 times | 20 sec kettlebell swings | 10 sec rest

Photo by Cindy Ellis. Performed by Stacey Holland

Tip: Keep a journal to list the weights used or reps performed in a set to evaluate if you’re getting stronger.

MOVE 3: Jump Rope

Perform the jump ropes either jumping with both legs or alternating legs. Try and perform these at a fast pace.

Set 3 – repeat 8 times | 20 sec jump rope | 10 sec rest

MOVE 4: Jump Squats

Place your legs slightly wider than shoulder-width apart, with your toes pointing forward. Lower yourself into a squat, pushing your glutes back and keeping your feet flat on the floor. From the deep squat position jump up as high as you can. Land back into the squat position, going as deep as you can. Hold for a count of one before repeating the jump in an explosive movement.

Set 4 – repeat 8 times | 20 sec jump squats | 10 sec rest

Photo by Ben Myburgh. Performed by Nicole Seymour

Tip: Don’t let your knee extend over your toes.

Or try these Tabata movement combinations: