Bodyweight Workouts Fat Loss

Bodyweight 20/10 For Fat Loss

Written by shapeshifter

You’re about to learn a well-guarded Japanese weight loss secret.

OK, it’s not exactly secret or well guarded. And I guess the only thing Japanese about it is the guy who first did the research on this particular exercise protocol.

It’s often referred to as the Tabata protocol—named after the Japanese researcher. In Circular Strength Training® we usually refer to it as 20/10s.

It consists of doing 20 seconds of work followed by 10 seconds of rest and then starting over. If you’ve never done this before, it’s harder than it sounds. Without fail, when I do these with a new client I hear some variation on, “geeze, 10 seconds is really short!”

Sadly, most people never go beyond using 20/10s with conventional exercises like biking or running. But there’s a whole world of bodyweight options to explore that work perfectly with this protocol.

One of my favorites is the CST SwingSplit, first introduced in Scott Sonnon’s Body-Flow DVDs. You can see a quick clip of these below from my workout this afternoon.

So here they are. Try this for 8 times 20 seconds work / 10 seconds rest.

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  • Hello, Adam and thanks for an interesting homepage!

    I am 43 years and lives in Sweden. I have played ice hockey and done martial arts for almost 35 years and has often used Tabata similar exercises:

    My favourites are:
    Squat with a front kick
    Hindu pushups
    Jumping chins

    But also cartweels works very well. I try to do them with only one hand on the floor. Very fun!


  • Hi Mike,

    I assume you mean Bodyweight Blueprint For Fat Loss. It will be on sale starting late September. Just sign-up with the form on the top right of this page to be notified.


  • If anyone has an iPhone, there is an app called Tabata Timer available. It is moderately customizable for other protocols; but it is awesome for timing Tabatas.
    Adam, good exercise and reminder about Tabata – nice vid too! Keep ’em coming!

  • Hey Adam,

    Awesome video along with innovative exercise too.
    Tried it in my morning workout….Rocks!!!
    Great challenges in so many ways, especially using it with Tabata protocol. Been doing dive-bomber -star, burpees, but this new one is a keeper!! Thanks Adam and all the best to you at Bodyweight Coach…keep spreading the Truth!

    .-= Bill´s last blog -> Make the Choice… Take Charge of your Life ! =-.

  • Hi Adam,

    Great vid’ and exercise.

    My favourite Tabata exercise is:

    Squat quat with hop 8 rounds
    Frogger 8 rounds
    Leg Swoop to the side 8 rounds
    Quad jump 8 rounds

    Otherwise I’m using 20/10 to rehab my clients. People who are not cable to do many movements loves this one – just choose exercises they managed and let it rock!



  • One of my favorites is shadow boxing and/or shadow kick boxing. You’d be surprised how winded you’ll get!

  • Favorite Tabatas-
    Up downs and burpees have always been favorites. Also enjoy Kipping Pullups, but I have to say the hardest I’ve done recently are quad squats, and after you posted the video of the Frogger, that has become an instant favorite- well, maybe not during the 8 rounds!

  • I love tabatas – they are a great way to get a sweat on in a short amount of time.

    One of my toughest bodyweight ones is to alternate between a 4 min set on the spin bike, then T push ups for 4 mins back to the spin bike for 4 mins and then finish of with another 4 mins of another bodyweight workout that I vary each time – squat jumps, hand walks whatever – it all works!
    .-= Daniel Munday´s last blog -> 5 Big Gym Workout Routine Mistakes =-.

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