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)

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I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

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