4 Minute Step Tabata Workout For Fat Loss
Plyo Tabata Workout Intervals To Lose Weight Fast
On today’s episode of Live Lean TV, I’m sharing a 4 minute step tabata workout for fat loss, using plyo exercises.
It’s been a while since I filmed a new Tabata Workout for you on our Live Lean TV YouTube channel, but it’s now time to make a return.
But rather than coming back with a wimpy routine, which then of course couldn’t be classified as a “tabata workout“, I decided to really crank up the intensity with this step tabata workout routine.
If you’re looking to grow your legs, this plyo tabata workout will force you to buy new shorts.
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Get ready because this one is going to be tough.
All I ask is for 4 freaking minutes of your time, so I can kick your body into fat burning mode.
You in?
Of course you are.
All you need for this 4 minute step tabata workout for fat loss is:
- Your body
- Plyo box or step and risers
- If you have access to a plyo box, use that instead, as it’s safer than the step and risers that I used.
- Interval timer
- I actually forgot my interval timer at home, so during this tabata workout I had to count all the 20 and 10 second intervals in my head, which was quite distracting.
- Make it easy on yourself by getting the interval timer that I use in all of our workouts.
That is it.
4 Minute Step Tabata Workout For Fat Loss
You know the routine.
Here’s how this 4 minute step tabata workout is structured:
Total time:
4 minutes.
Type of workout:
- 4 exercises
- 20 seconds of work
- 10 seconds rest
- Repeat the 4 exercise circuit twice, for a total of 8 intervals.
After the 20 second work interval, take a 10 second rest, then complete another 20 second work interval, etc.
Let’s get to work.
Number of circuits:
Repeat this circuit 2 times.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Box Jumps
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: first exercise is one of my favorites, box jumps. Let’s work on those jumps and get moving. After completing 20 seconds of work, take a 10 second break. During this rest, shake out your legs and get ready to move on to the next exercise.
A2. Side To Side Step Shuffle
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: Let’s keep it moving. The side to side step shuffle, also known as the side to side step up, is a wicked move. When people see you in the gym doing this, they’re going to say to themselves, “that cat is Living Lean”. Enjoy the 20 seconds of feeling the burn in your legs.
Side note: I know you’re subscribed to our Live Lean TV YouTube channel, right? If not, be awesome and click here to subscribe.
A3. Alternating Step Up Hop
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: Alright, let’s keep this going. Next exercise is the alternating step up hop, also known as dynamic step ups. Keep it pumping for 20 seconds.
A4. Push Up Burpee Box Jumps
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: If you thought that was tough, you’ll finish it off with push up burpee box jumps. Yes, I’m making you do it, so just do it! People who do burpees are just better at everything, and I really do mean everything. Giggidy.
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Nice work, you just completed the first circuit
Wow, awesome job.
That was one round, so you still have one more to go.
Take a 10 second rest, then keep it going by completing one more round of the A1-A4 step tabata workout exercises.
Let’s keep it moving, let’s keep it intense, and let’s get lean.
That’s it, 4 minutes and you’re done
That was an awesome 4 minute step tabata workout for fat loss.
If your legs are burning, you are awesome.
Do this step tabata workout first thing in the morning to help wake up your body and speed up your metabolism for the day.
Or use this tabata routine as your workout finisher.
I dare you to try this as your leg day workout finisher.
Live Lean Afterburn contains more tabata workout like this
Quick shout out to my Live Lean Afterburn program which is getting so many of you lean.
We end most Afterburn workouts with fat burning tabata workouts just like this one.
Click here to go find out for yourself.
Want more follow along tabata workout videos?
Check out my full playlist of tabata workouts here, for over 30 more of my follow along Tabata workouts.
If this video post was helpful, show your support by clicking the social media buttons to share the videos to help us further our transformation 1,000,000 mission.
Before I say goodbye, make sure you leave a comment in the comment section below.
It doesn’t matter what you say or ask.
Simply say “what up Brad”, tell me where you’re from, and what’s playing on your music playlist.
Also let me know which YouTube Fitness people you are watching right now and which ones you would want me to do a collaboration with.
I’m working on a few different projects right now, so let me know in the comment section below.
Lastly I wouldn’t be living my best life if it wasn’t for you.
Thank you so much for being a YouTube subscriber and thanks again being here.
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Question For You:
- What other YouTube fitness peeps do you regularly watch?
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Be sure to share your answers in the comment section below.
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[wd_hustle_cc id=”team-live-lean”]
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.
my site
https://therichpeoples.com/
The HDR Tone mapping is a really interesting feature. I have to say its frustrating as an NVIDIA user to see so many capable Freezing monitors (and now TVs) on the market, and so little G-SYNC HDR equivalents.click here
Whether they understand it or not, Bengali mothers are trapped in a cycle or have been trapped. Outside of that they do not understand life, do not think.bangladiary religion . They can’t even imagine losing the purpose of life behind the scenes.We are a nation that has learned religion from its ancestors at birth. Individuals, family, society, everything left Islam and returned to find the condition of the grandfather. So from time to time our life has become difficult and miserable. If you can keep pace with the cycle, you can live even if you die. And if you want to change the cycle, you have to die before you are crushed by social torture.It is the duty of the parents to give time to the child. To achieve his physical, mental, character and moral excellence through healthy tarbiyat, so that the child may continue in their charity, and by taking the responsibility of the caliphate entrusted in the land of Allah, it may lead to the welfare of the country and the nation in the hereafter. Not everyone understands the subject. That is why in the Qur’an, children and wealth are called ‘fitna’ or objects of testing.
i have to make myself go to bed early, but i just feel so much better, plus the gym is less crowded!
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I used 180g of baker’s sugar and 90g of light brown sugar (to keep the ratio 2:1), and took out a pat of butter (last minute paranoia on my part), and the cookies came out with a great crispy texture!Benidorm Festival
That’s usually enough to get me going. Laundry and dishes can always wait. It will get done…
It’s really hard to believe that so many children go hungry or don’t know where their next meal is coming from.
It’s really hard to believe that so many children go hungry or don’t know where their next meal is coming from.Travel
so actually ended up grinding some regular granulated white sugar in a mortar and pestle.Sheet mask material
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Hello
’m moving back to Chi because I’m crazy in love. 🙂 I left for a bit to Cali to figure things out, save up some money and weigh career options.
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My husband’s family has been making flat and crispy chocolate chip cookies for years! Try subbing 1Tablespoon molasses for some of the water. It enhances the brown sugar! Vattenskärning
I’ve noticed some people, especially some guys, at my gym that have very nicely sculpted upper bodies, but they have chicken legs. I got some people from my fitness group to like your page on FB. I was waiting for a box jump Tabata and you got one, thanks. I’ve wanted to get a pylon box for a while but once I saw this Tabata workout I went out and bought one.
i just started looking into tabata workouts and am officially doing my
first tomorrow. i think it’d be awesome to show people how much your heart
Hey beautiful- I’m moving back to Chi because I’m crazy in love. 🙂 I left for a bit to Cali to figure things out, save up some money and weigh career options. Now that I’ve had time to assess and some talks with the BF we’ve decided to take the crazy next step and move in together (eek!) but moving back to Cali or somewhere else years down the line isn’t off the table either, right now though, starting my career in Chicago and being with him seems like the best bet.
Great article, I am trying it for my body! Thanks
brad i am sunil from india your videos inspire every one to live lean .you
keep it so simple and clean rather than making weigh loss a rocket science
unlike other fitness experts.thankyou for all the workout tips ,have tried
it and got very good results.please keep up the good job
i just started looking into tabata workouts and am officially doing my
first tomorrow. i think it’d be awesome to show people how much your heart
rate increases during these.
Your workouts are awesome!
i am 53 years young and using your workouts
Brad I love all your workouts. I been watching the tabata workouts and want
to know how often do you recommend tabata workouts per week?
Brad I love all your workouts. I been watching the tabata workouts and want
to know how often do you recommend tabata workouts per week?
Houston, TX and I always have maryln manson radio on Pandora playing
Hi Brad , is healthy to lose 3 kg in one week with diet and workout?
Great video and excellent work out! It looks so much more fun than running
on a thredmill for an hour.
Just wondering if one can really reduce fat with only this type of work
outs?
My body fat is about 22%. Say I want to reduce it to 12-15% in 6 months,
how much Tabata work outs should I do everyday? Thanks!
WOW!!
To ordinary people who want to burn fat some day, Copy and Paste into Google Fat Blast Furnace and get started.
all you need is a bench or steps or something elevated. you don’t need a specific piece of equipment.
hey brad what workout equipment do i need in order to do this workout? ( like whats that thing your stepping up on?)
This almost-magical fat melting tactic melts weight faster than any powders, pills, or potions. Go and Google Fat Blast Blueprint to find out more.
welcome to the madness…and living lean!
Hey Brad.. just ran across your channel, researching macro calculations.. but absolutely love “tabata workouts”!!! So glad I found you!!! I could watch you all day!!
yes, in my 12 week Live Lean Afterburn workout program I included them as a workout finisher after the weight training routine.
hey dude i was wondering if the tabata workouts are an afterburn effect workout?
Brad, do a collab with JoshSundquist. He’s not a fitness guy but he is very fit and has an amazing story.
Thanks Mike.
Thanks Mike.
Great workout, Brad. I like that you recommend changing up the workouts.
As another fitness professional, I like your delivery.
Doing this today… need to find something to jump on lol.
love these workouts! glad to see them back! – any way to have them in PDF form again?
thanks for all the great advice!
yes keep changing them up. I have 19 other tabata workouts on my tabata playlist. enjoy and keep having fun!
Hey Brad, so we would need to switch this up everyday? This 4 minute TABATA? I lost lots of inches and lost 5 kilos but the fat just stopped burning. So I would like to try out your TABATA workouts without gym as I cannot afford it at the moment
helps with burning fat
What do you try an achieve by doing this tabata workout? I would appreciate a reply from anyone with good info.
Brad, is it ever ever too late to reclaim ones’ hormones and metabolism? I am 32 , not exercising (joint condition) and bowel condition (constipation) and binging nightly…I eat enough BMR to cover the day easily…tonight was the absolute worse binge of my life…so ashamed and please don’t judge but at 10:30 pm I ate 2 cups of grapes, 20 grams of dark chocolate, 4 rice cakes, 400 grams of yogurt, and the ENTIRE 250 gram jar of macadamia nut butter…(and then 2 bananas after a full day of eats already)…I feel so ashamed…the worse is that I won’t exercise it off, I never purge, and I’m constipated…waking up tomorrow to deal with that aftermath is going to be horrendous..I just lost it…and I do every night…. 🙁
if you’re looking for an all over body workout, check out Live Lean Afterburn!
Thanks brad (:
@RavinderToor focus on losing inches, NOT the numbers on the scale. Sounds like you’re adding muscle which is great.
@JosephRodriguez 4-5 session of weights and 1-2 HIIT sessions man!
@ididnotwritethis i prefer weighted ab exercises since the ab muscle fibers are predominantly fast twitch, so they can respond better to heavier weight with lower reps.
@shannon2005100 Love Ontario! And BLT is awesome. Did she give me a shout out on one of her videos? I didn’t see it? We’re actually talking about doing a video collab so send us both ideas if you have them.
@FloraSauceda amazing! 36 pounds is incredible. Thanks for sharing the love!
@AnaHenrickson it’s simple. train legs with compound movements like deadlifts and squats. the hormonal response created from this big moves will also help grow the upper body as well. Unfortunately many guys don’t see legs as a “mirror muscle” so they neglect them. BIG MISTAKE.
@missmariebradford thanks for watching Marie
I’m a huge fan of Tabata training and most of them are your exercises or my modified versions. I’ve wanted to get a plyo box for a while but once I saw this tabata workout I went out and bought one. I’m excited to try it. Gonna start tomorrow!
I am 19 and looking ways to get cut i weigh 163 lbs and i wanna get cut and im at 13% body fat
hi brad i’m doing tabata workouts i’m losing 2 inches around belly but loosing only 1.5 kg weight, i’m also doing heavy weight training
please reply
are you on gaining now brad, you are looking bigger
are you on gaining now brad, you are looking bigger
or*
work with Scott Herman, James Ellis out Gregg Plitt 🙂
Plz do a collaboration video with Brenda lee turner.
I LOVE TABATA! I’m writing about it tomorrow too! Total Coincidence 😉
Hey brad how many times a week should we workout a week if we want results like yours?
Thank you Brad for this video!
what you suggest for a home made boxes?
Do your abs just keep getting more and more wash-board like, or is it just me?!
Hey Brad, your tabata routines are my go-to workouts while traveling. They not only keep me stoked and lean, but sane from all the travel stress. And to get me moving I listen to Ibiza Latin/Rihanna/Neo/Pitbull/Usher. As for who else I follow (I know, why would I need to follow anyone else after awakening my abs with you?) includes someone you referenced, Transformation Man – Drew Canole, plus MichaelKoryFitness, Ryan Masters of TheWorkoutCorner and someone I think you would like, Aaron Marino of AlphaMConsulting.
This tabata looks killer!
Hi, I’m Flora and I live in Raeford, NC…I have been into health & fitness since Oct. 2012..I have lost 36 pounds..just trying to lose the little bit of fat on lower belly…Love your tabata workouts..great finishers to my workout routine….i got some people from my fitness group to like your page on FB..i was waiting for a box jump tabata and you got one..thanks..can’t wait to try tomorrow after my workouts..keep the videos coming!!!
You and suzka light
You and Shaun Hadsall need do video together.
Awesome video, Brad! Thanks a lot!! :)) Can you please make a video on what music you listen to while working out?? :DD Thanks again!! (y)
I want to know whats up with you and Jessica!?!?!?(: lol
Whats up Brad?! Have you talk about keeping the upper body in proportion to the lower body in one of your awesome vids? I’ve notice some people, specially some guys, at my gym that have very nicely sculpted upper bodies, but they have chicken legs. What should we look for, or how do we approach workouts to maintain muscle proportion throught out the entire body. I hope my question makes sense. Good job as usual! 🙂