4 Minute No Equipment Tabata Workout To Get Shredded
Full Body Follow Along Workout To Get Ripped To The Fiber
On today’s episode of Live Lean TV, I’m sharing a follow along 4 minute no equipment tabata workout to get shredded to the fiber.
Get ready for this full body tabata workout.
You probably have noticed that my body is painted to show my muscle fibers.
At the end of this blog post, I’ll share why I’m painted like this.
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4 Minute No Equipment Tabata Workout To Get Shredded
During these next 4 minutes, we are going to be training to get shredded to the fiber.
Let’s get ready.
Here’s the breakdown of today’s workout.
Workout Instructions:
Tabatas are a great workout style that can be completed in a short period of time.
If you really want to get results, use this 4 minute tabata workout routine as your workout finisher, after your regular strength training workout.
You can also complete this 4 minute tabata workout routine as your workout for the day when you:
- Are short on time
- Don’t have access to any equipment
This is a great way to get in a quick workout in the morning.
Trainer:
Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Duration Of The Workout:
- 4 minutes
Workout Goals:
This 4 minute no equipment tabata workout to get shredded to the fiber is designed to focus on:
- Boosting calorie burn for faster fat loss
- Increasing metabolism to get shredded
- Improving athleticism
Since this workout only lasts 4 minutes, you need to give full out, maximum intensity, during the working sets.
Required Equipment:
- None
- Optional: here’s a link to the tabata interval timer that I’m using to keep track of the timed sets.
Calories Burned During Workout:
- 70 calories by a 180 pound male using a Polar HR Monitor Watch.
Reps:
- 20 seconds of work
Each exercise should be completed at maximum intensity for the entire 20 second working set.
Rest:
- 10 second rest
After completing the 20 second set, take a 10 second break.
Sets:
- 2 giant sets
Repeat the giant set one time, for a total of 2 sets.
Tabata Exercises:
These 4 functional exercises are going to help you get shredded while improving your coordination and athleticism.
In other words, these exercises are not your typical meat head exercises.
To learn the tabata exercises, click the links below for step-by-step exercise demonstrations.
A1. Side To Side Lateral Run
The first exercise is the side to side lateral run.
Reps:
- 20 seconds of all out, maximum effort.
Rest:
- 10 seconds
- After the 10 seconds rest is up, move right into the next exercise.
Sets:
- 2 rounds
Tempo:
- As fast as possible, with good form.
Notes:
- This is an excellent no equipment cardio exercise to add to your workout.
- Focus on driving your inside knee up after running laterally 3-4 steps.
- This knee drive helps incorporate the core into this exercise.
- Drive your arms like an athlete.
- Not only does it burn fat, it will also help build the muscles in your legs, and improve your agility like an athlete.
A2. Alternating Straight Arm Plank Rotation
The next exercise is the alternating straight arm plank rotation.
Reps:
- 20 seconds
Rest:
- 10 seconds
- After the 10 seconds rest is up, move right into the next exercise.
Sets:
- 2 rounds
Tempo:
- Focus on completing each rep with good form.
Notes:
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- This exercise hits the obliques.
- Get down on the ground in the straight arm plank position.
- Rotate your body to complete a straight arm side plank, while raising your top arm up into the air.
- Don’t just go through the motions.
- The goal is to squeeze and feel the muscles contracting in your obliques, glutes, hamstrings, and shoulders.
- To do this, focus on keeping your body tight and strong as a board, while you push your hands through the ground.
- After 20 seconds is up, get back up on your feet during the 10 second rest, then move on to the third exercise.
A3. Alternating Reverse Lunge With Knee Drive Jump
The third exercise is an explosive movement called the alternating reverse lunge with knee drive jump.
Reps:
- 20 seconds of all out, maximum effort.
Rest:
- 10 seconds
- After the 10 seconds rest is up, move right into the next exercise.
Sets:
- 2 rounds
Tempo:
- Complete each rep with good form, in an explosive way.
Notes:
- To start the exercise, complete a reverse lunge, then immediately bring the back leg up into a high knee drive jump.
- Switch legs every rep.
- This requires a little bit of coordination.
- Focus on keeping your abs tight as you drive your knee up and forward.
- Drive your arms just like an athlete.
- Keep breathing.
A4. Push Up Shoulder Tap
The last exercise is the push up shoulder tap.
Reps:
- 20 seconds of all out, maximum effort.
Rest:
- 10 seconds
- After the 10 seconds rest is up, move right into the next exercise.
Sets:
- 2 rounds
Tempo:
- 10X0
Notes:
- Get down on the ground, complete a push up, then tap each shoulder with the opposite hand.
- Keep your body strong and tight by ensuring your chest muscle fibers are contracted.
- Focus on pushing the ground away from you as you rise up from the push up.
- It’s important to feel the muscles working.
- Contract your glutes and fire up your hamstrings to balance your body as you tap your shoulder.
- After 20 seconds is up, get back up on your feet during the 10 second break.
That’s one giant set round completed.
By now, you should be feeling the sweat coming off your body.
It’s time to move on to the second and final round of the giant set.
Complete the giant set one more time, for a total of two rounds.
Awesome Work!
That workout lasted just 4 minutes.
If you want to train for a longer period of time, you can repeat this workout.
Thanks for training with me during this 4 minute no equipment tabata workout to get shredded.
I hope you’ve enjoyed this workout.
If you did, make sure you click the social media buttons to share it with your friends.
I would also love to see you film yourself doing the workout, post it to Instagram, and tag me @BradGouthro,
I want to see you guys in action.
Oh Yeah, Here’s Why My Body Was Painted
If you’re wondering why I was rocking body paint, Jessica and I just did an awesome YouTube collaboration with another YouTuber named Jody Steel.
Jody is an amazing artist who does body painting work, and was shouted out by The Rock on Facebook.
Click here to see her painting me and Jessica on her YouTube channel.
If you’re into painting, she creates awesome videos, so make sure you subscribe to her YouTube channel.
Start My Live Lean 15 Follow Along Workout Program Today
If you want more no equipment bodyweight style workouts like this, make sure you check out my Live Lean 15 bodyweight home workout follow along video program.
In just 15 minutes, I will get you a lean and athletic body, as you workout at home with me, using just your bodyweight.
Simply click play on the follow along workout videos and get lean with me.
Get Live Lean 15 here.
Thanks again for working out with me and being a part of the Live Lean Nation.
You mean the world to me.
We have more awesome video posts coming up.
Keep Living Lean!
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Question Of The Day:
- Did you try this 4 minute no equipment tabata workout to get shredded?
- What is your all time favorite exercise?
Share your experiences in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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