20 Min Tabata HIIT Workout to Burn 300 Calories - No Equipment, No Repeat 🔥

🔥 Ready to torch fat and push your limits? This 20 min Tabata HIIT workout is designed to deliver intense full-body fat burn using only your bodyweight - no equipment, no excuses! Whether you're aiming to burn 400+ calories, get sweaty, or just challenge yourself with a fast-paced advanced Tabata session, this workout has you covered.

Hey Scalpezon team
Ready for today’s workout? Let’s go

🔹 Round 1: All 8 exercises are jump-based ' explosive and high energy.
🔹 Round 2: No jumping here. All moves put direct tension on the legs. Feel the burn!
🔹 Round 3: Time to hit the floor. All exercises are seated and focus on abs and obliques.
🔹 Round 4: All movements are standing and no-jump. Controlled, stable, and effective.
🔹 Round 5: Let’s go wild. This round is explosive and high-intensity. Combo moves to max out your heart rate.

Stay strong. You got this

We’ve structured it in classic HIIT Tabata format - 20 seconds ON, 10 seconds OFF - to help you maximize fat loss, improve endurance, and build lean muscle. Inspired by some of the most effective routines out there (like the ones you may have seen from top fitness creators 👀), this session keeps you moving with high-energy moves from start to finish.

No need to look for long playlists or guides - this 20 minute full body Tabata HIIT workout blends elements of weighted HIIT, fat-burning cardio, and even styles used by some premium fitness programs (you might recognize hints of the noB#ad vibe or that clean, minimal high-intensity style you’ve seen in trending workouts lately 😉).
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⏬ Like What I Do:
🔹Tabata Hiit WORKOUT
🔹Time : 20 MIN
🔹Intervals 20s On / 10s Rest
🔹Level : professional
🔹Calories Burn : 200 - 300
🔹No Equipment ✅
🔹Warm-up ❌
🔹Cool Down ❌
🔹No Repeat ✅
🔹No Jumping ❌
 🔹All Standing 

🎧 You’ll also love the motivating workout music that keeps you going till the end - just like some of the iconic setups in popular routines (we took inspiration from a few 🔥 sources - you’ll feel it).

So whether you're following an advanced Tabata HIIT plan, aiming for fat loss, or just need a no-repeat sweaty 20 min challenge - hit play and let's do this!
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🎬 Watch More TABATA HIIT Routines:
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👉 All Standing HIIT at Home | Calorie Killer
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👉 Fat Burning TABATA | No Repeat | 400+ Calories
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👉 20 MIN No Equipment TABATA HIIT
   • 20 MIN TABATA HIIT WORKOUT ( No Equipment)  

💪 More from the Challenge Series:
✅ Day 1: Intense 20 MIN HIIT Workout 🔥
   • Day 1: 20 MIN INTENSE HIIT WORKOUT - ALL S...  

✅ Day 2: 20 MIN Fat Burn HIIT 💥
   • Cardio Workout Day 2 🔥 Fat Burning No Repe...  

✅ Day 3: 15 MIN Hardcore Fat Burner
   • Cardio Workout Day 3🔥 Get FIT in 15 Minute...  

✅ Full Body HIIT TABATA – Advanced 🔥
   • Cardio Workout Day 4 🔥Get FIT FAST with Th...  

🎯 30-DAY CHALLENGE PLAYLIST ➜
   • 🔥 28 Days Calorie Killer Challenge 🏋️‍♂️  
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🎵 Tabata Songs Music License: 25574524
20 min hiit tabata
00:00 INTRO
00:05 JUMPING JACKS
00:30 JUMP + CROSS CHOP
01:00 SKIERS
01:30 PUNCH UP JACKS
02:00 JUMP + LATERAL LUNGE
02:30 PLUS JUMPING JACKS
03:00 JUMPING TWIST
03:30 2IN AND OUT + 4 SCISSORS
04:00 FPRWARD LUNGE
04:30 SUMO SQUAT
05:00 SPLIT SQUAT + KICK BACK (L)
05:30 SPLIT SQUAT + KICK BACK (R)
06:00 TAKEOFF
06:30 SIDE LUNGE + KNEE TAPS (R)
07:00 SIDE LUNGE + KNEE TAPS (L)
07:30 SQUAT HOLD
08:00 CLIMBERS
08:30 SHOULDER TAPS
09:00 LOW PLANK JACKS
09:30 LEG RAISES
10:00 AB HOLD
10:30 TWIST
11:00 LEG RAISE TO CLIMBERS (R)
11:30 LEG RAISE TO CLIMBERS (L)
12:00 SQUAT + CRUNCH
12:30 SIDE TO SIDE PUNCH
13:00 SQUAT WALK
13:30 REACH AND PULL WITH KNEE UP
14:00 CRUNCH + SIDE CRUNCH(R)
14:30 CRUNCH + SIDE CRUNCH(L)
15:00 REAVERSE LUNGE
15:30 SLAMS
16:00 ROPE JUMPS
16:30 BURPEE S
17:00 LOW PLANK LEG RAISES
17:30 PLANK BUTT KICKS
18:00 STAR JACKS
18:30 BUTT KICK
19:00 JUMPING LUNGE
19:30 JUMPING SQUAT
20:00 WELL DONE😍🌻
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