4 Minute Full Body Tabata 20/10 Workout Routine
Burn Fat In 4 Minutes With This No Equipment Tabata Workout
On today’s episode of Live Lean TV, I’m sharing a fat incinerating, no equipment 4 minute full body tabata 20/10 workout routine.
Are you ready to workout, burn fat, and get lean in 4 minutes?
Let’s get our heart rate up and jump into another 4 minute tabata workout.
All you need for this 4 minute tabata 20/10 workout is:
- Your body
- Interval timer
- To do a tabata 20/10 workout correctly, you need a timer that is easily accessible, doesn’t get in the way, and notifies you when your work or rest period is over.
- If you don’t have a timer that fits the above criteria, here’s a link to a tabata workout interval timer to keep track of your work and rest periods.
4 Minute Full Body Tabata 20/10 Workout Routine
Here’s the breakdown of today’s fat incinerating, no equipment 4 minute full body tabata 20/10 workout routine.
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Total time:
4 minutes
Reps:
The goal of a tabata workout is to complete 20 seconds of work per exercise, for as many reps as possible, with proper form.
Rest:
Take a 10 second rest between exercises to catch your breath.
Trust me, you’re going to need it.
Sets:
2 sets per exercise for a workout total of 8 sets.
Exercises:
You’ll complete the following 4 bodyweight exercises in a giant set, then repeat it one time, for a total of 2 giant sets.
Click the links below for a step-by-step exercise demonstration.
A1. Lateral Jump Over Burpee Push Up
The first exercise is the lateral jump over burpee push up.
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Coaching cues:
- Laterally jump up high over a bag or any other object, bringing your knees up high, then land softly on the other side and immediately complete a jump burpee push up.
- Without stopping, jump back over the bag to return to the starting spot, then repeat another jump burpee push up.
- 20 seconds may feel like a long time for this exercise, but it will quickly elevate your heart rate and speed up the fat burning process.
A2. Handstand Kick Up
The next exercise is the handstand kick up.
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Coaching cues:
- Kick up into a handstand, then lower back down for reps.
- The goal is not to stick and hold the handstand.
- The goal is to repeat the movement of kicking up, then coming back down, as this will give you a great cardio workout.
- If you want a more difficult handstand kick up variation, try kicking up with both feet at one time.
A3. Speed Skater With Reach
The next exercise is the speed skater with reach.
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Coaching cues:
- Start on one leg, hop to the other side, the bounce back to the original side.
- Since I was doing this in the sand, it takes even more out of you.
A4. Forward And Reverse Jump Burpee Push Up Bear Crawl
The last exercise in the giant set is the forward and reverse jump burpee push up bear crawl.
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
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Coaching cues:
- Complete a jump burpee push up, then immediately move into a forward bear crawl for 4-5 steps.
- Complete another jump burpee push up, then immediately move into a reverse bear crawl back to the starting position, and complete another jump burpee push up.
- Your legs will be burning.
Easier modification: if the this is too difficult, you can remove the push up, and just complete the forward and reverse jump burpee bear crawl.
That’s The First Round
You have one more round to go.
Repeat the same giant set of A1-A4 exercises one more time, starting with the lateral jump over burpee push up for 20 seconds.
That’s how it’s done.
In just 4 minutes, your heart will be elevated, and you’ll be feeling good.
Give This 4 Minute Full Body Tabata 20/10 Workout Routine A Try
It only takes 4 minutes of 20 seconds on and 10 seconds off, to kick your butt.
Thanks for joining me on this workout.
Let me know how you did in the comment section below.
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Questions Of The Day:
- How did you do when completing this 4 minute full body tabata 20/10 workout routine?
- Do you normally train with no equipment?
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.
are 4 minutes of tabata style workout more effective than 30 minutes of
hiit? i would like to know since both create that afterburn effect.
and roughly how much calories do you burn by doing a 4 minutes of tabata
workout (including the afterburn calories) ?
your videos are awesome. thank you.
Great Tabata on the beach, better than mine in the gym this afternoon. I
did 20 seconds on 10 seconds rest, 4 mins in total hardly time to catch
your breathe, awesome!!! Gotta try me those handstands lol
:)))) Brad Porn! So Sexy Hot!!
Awesome tabata! Going to have to try that one. Please keep those coming :).
I like to throw those at the end of my lifts sometimes. I get tired of the
ones I come up with and you always have fresh ideas. I just go the new
fitbit charge hr. It looks very similar to your Adidas one with the hr
monitoring on the wrist. I love it!
Brad, can you show how the monitor uploaded your workout and how accurate
it was?
Good timing. I was doing my second workout of the day and my phone
notified me that you uploaded a video. Saw it was a tabata and got
excited. I completed my workout and then loaded up this hot of the presses
tabata workout. It was a beauty. I loved it. Not sure about the watch
though. I love my polar. I know the chest strap can be a pain, but I
believe they make the watch more accurate. Unless this one has some new
tech, but I always understood that the ones without the chest strap weren’t
as accurate. I will have to research this new one. It looks cool though.
Thanks for the vid.
Nice review Brad! I wanna get me a watch now thanks!
4 Min Get Lean Tabata Routine & adidas FIT SMART Review