On today’s episode of Live Lean TV, I’m taking you through a killer no equipment 4 minute at home chest and abs tabata workout routine.
When you ask guys which body parts they want to improve, it’s usually the chest and abs.
Well I have some good news for you.
That’s specifically what we’re targeting, in only 4 minutes, with this bodyweight at home chest abs workout.
Since each exercise contains a push up, you’ll also be targeting your triceps and building up your arms, while also getting in a great cardio workout.
Trust me, these 4 chest and abs combo exercises will leave you crying out for mercy.
But don’t worry, you’ll be working out right along side of me for these next 4 killer minutes.
Here’s the breakdown of today’s 4 minute at home chest and abs tabata workout.
4 minutes.
I’m only asking for 4 minutes, so give it all you got.
The goal of a tabata workout is to complete 20 seconds of work per exercise, for as many reps as possible, with proper form, without stopping.
If the buzzer goes off in the middle of a rep, make sure you complete the full push up and abs combo exercise before stopping.
20 seconds is not long, so make sure you keep fighting to the finish.
After completing a 20 second set, take a 10 second break, then move onto the next exercise.
2 sets per exercise for a workout total of 8 sets.
You’ll complete the following 4 chest and abs combo exercises in a giant set, then repeat it one time, for a total of 2 giant sets.
It’s time to put in the work.
Click the links below for a step-by-step exercise demonstration.
The first chest and abs exercise combo is the push up to alternating straight arm side t-plank.
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
This targets the chest and the obliques, which are found on both sides of the abs.
Coaching cues:
The next chest and abs exercise combo is the push up with mountain climber.
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
This is a similar to the previous exercise, however this time we’re combining a push up with a mountain climber.
The mountain climber places more emphasis on the rectus abdominis, which is the long muscle found on the anterior abdominal wall.
Coaching cues:
The third chest and abs exercise combo is the push up to alternating straight arm side plank knee to elbow crunch.
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
In addition to targeting the chest, this movement also targets the obliques.
Coaching cues:
The fourth chest and abs exercise combo is the push up with plank knee tuck.
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
By now, your chest will be getting burnt out, but you got it.
Remember, last set, best set.
Coaching cues:
Once you complete the first round, take a 10 second break, then immediately move into the second round, by completing the A1-A4 exercises one more time.
Then you are done.
Yeah buddy.
Awesome job.
You just hit your chest and smashed your abs in 4 minutes at home.
Damn that feels good!
Thanks for working out with me.
Keep Living Lean.
If you want more tabata workout routines like this, go check out my Live Lean Meltdown follow along video workout program.
In addition to the professionally produced, 30 minute no equipment “Main Event” cardio workout, this program also includes 6 exclusive 4 minute tabata workouts and 2 “Brad Says…” 5 minute workouts that I have not shared on our Live Lean TV YouTube channel.
Live Lean Meltdown is guaranteed to get you sweaty.
Get the full Live Lean Meltdown program here.
Once you purchase, you’ll also get instant access to a total of 10 videos.
The full Live Lean Meltdown program is available here.
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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.
What the heck do you mean, “Let’s go gentleman?!” Where’s the love for the
ladies Brad? I rocked this tabata!
“I just smashed you in 4 minutes” LMAOO
Answer soon! I have same question as lekkl1 how many of the in a say and
for how many days in a week? Please answer soon!
Great workout it’s freaken hard I did it after the normal workout
When you do these Tabata workouts – is that all you do for that day?? Or
will you just mix some Tabata into other workout plans? Suggestion for how
many 4m Tabata’s per day or per week?
Brad you are awsm..hats off to you men ..you alws motivate me ..thnkx
Nice!
Hay Brad I love this workout just for the morning. I’m a 56y/o and my
problem is low cardio/ resistance. Also my wt is a yo yo, I was 255lb now
I’m 227lb is a long work but good. Can you give me any advice how to deal
with a low metabolism for this older men. God bless you and keep the good
work. Edwin
Thanks for the video, this is a very good excercise. After the first two
rounds i did not feel very exhausted. Well, that changed after round 4.
Greetings from Germany!
your vids are great, and I subscribed because of the excellent info you
give. One thing tho, how many sets of these 4 minute intervals am I
supposed to be doing?
Hay Brad I love this workout just for the morning. I’m a 56y/o and my
problem is low cardio/ resistance. Also my wt is a yo yo, I was 255lb now
I’m 227lb is a long work but good. Can you give me any advice how to deal
with a low metabolism for this older men. God bless you and keep the good
work. Edwin
I’d just the other day following watching your sled pushes (BGTV) thought,
“Man, I think that’s the first time I’d seen Brad show fatigue.” Then, I
saw this. Great work. Reminds me of Rocky III (when he cut Clubber Lang
with a right hook): “You see; you see, he’s NOT a machine. He’s a MAN…”
Lol
So many push-ups! Love it.
Are you wearing the reebok crossfits? I’ve been eying those kicks and am
close to ordering. Would you recommend them?
Thank you for this video
Brad u r a fit fit man! Breathing heavy after the 2set and still being able
to finish! Niiice
You killing it Brad good job
Holy crap that looks hard, if your stuffed. I am going to be toast. Might
get through round one challenge accepted.
That killed me damn lol
Woohoo! Getting professional!
Dam this killed me . I’m exhausted and my chest are hard as fckk
Hey Brad, haven’t seen you make many videos on healthy lunch ideas.
Love burnin fat in only 4 mins!! killer but worth it
Awesome man. Gonna be doing this very soon. Looks great. Thanks for
introducing me to Tabata. I add them after every strength or core
workout. They are great for a filler or anything you can imagine. They
are very versatile. Thanks for the vid.
Tabata Workout: Killer Chest & Abs Tabata #LLTV