4 Minute Full Body Holiday Tabata Workout With Beginner Modifications

20/10 No Equipment Tabata Workout For Weight Loss

On today’s episode of Live Lean TV, I’m sharing a 4 minute full body holiday tabata workout with beginner modifications.

What’s up guys, happy holidays.

We are in San Miguel de Allende, Mexico right now, which is 6700 feet above sea level.

Since we live in San Diego, which is only 62 feet above sea level, our lungs were huffing and puffing hard during this workout.

We want you to get up, get away from the family, and get in this 4 minute full body holiday tabata workout with us.

Table Of Contents: Jump Links

Duration Of Tabata Workout

This tabata workout only takes a total of 4 minutes to complete.

4 Minute Full Body Holiday Tabata Workout Instructions

You can do this with us since we are going to train you during this real time, follow along workout.

Set your tabata interval timer for:

• 20 seconds of work
• 10 seconds of rest
• Repeat this 20/10 interval 8 times for a total of 4 minutes.

Complete exercises A1-A4, one after another, in circuit format, with 10 seconds rest between each exercise.

Since each set is only 20 seconds, give it all you got.

Required Equipment

• No equipment needed.
• Optional: here’s a link to the tabata interval timer to keep track of the 20/10 intervals.

Tabata Exercises

We’re going to be doing two different versions of each tabata exercise.

During the first round, Jessica will show the beginner exercise modifications, while Brad will show the advanced modifications.

In the second round, Jessica and Brad will switch, so Jessica shows the advanced exercises, and Brad shows the beginner variations.

To learn each exercise, click the links below for step-by-step exercise demonstrations.

Set the timer and let’s go.

A1. Side To Side Moving Push Up

We’re going to start with the advanced side to side moving push up.

To make this advanced push up variation a little easier, you could also complete the side to side push up, where the feet don’t move.

Beginner Push Up Modification: Complete nice and slow reps of the Incline Push Up on a ledge.

• Reps: 20 seconds
• Rest: 10 seconds
• Sets: 2

A2. Lunge Tuck Jump

The second advanced exercise is the lunge tuck jump.

These are no joke!

Beginner Lunge Modification: Alternating Pendulum Lunge

• Reps: 20 seconds
• Rest: 10 seconds
• Sets: 2

A3. Jump Squat

The third advanced exercise modification is the jump squat.

Basic Beginner Lunge Modification: slow Eccentric Bodyweight Squat or faster Air Squats.

• Reps: 20 seconds
• Rest: 10 seconds
• Sets: 2

A4. Burpee Push Up Tuck Jump

We have one more exercise to complete round 1.

The final advanced exercise is the burpee push up tuck jump, also known as the atomic burpee.

Basic Beginner Burpee Modification: Squat Thrust Burpee or the more gentle Beginner Burpee, where you step back instead of jumping your feet back.

• Reps: 20 seconds
• Rest: 10 seconds
• Sets: 2

Once you complete all 4 exercises, rest for 10 seconds, then repeat the A1-A4 exercise circuit one more time for a total of 4 minutes.

Solid Work!

That was just 4 minutes to get in a an awesome workout.

That’s all it takes to get in a little bit of exercise, while you enjoy your holidays.

Thanks for working out with us.

Keep Living Lean!