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.

online training

Find out more HERE.

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

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.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

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