4 Minute Tabata Workout For Weight Loss
Follow Along No Repeat Tabata Routine To Drop Two Sizes In Your Belt Buckle
On today’s episode of Live Lean TV, I’m sharing a brand new 4 minute tabata workout for weight loss to help you drop two sizes in your belt buckle.
I know you love these 4 minute tabata workouts because they’re quick, and more importantly, they work to destroy your body fat.
This follow along, no repeat tabata routine will help you do that.
All you need for this 4 minute tabata workout is:
- Your body
- A stable elevated platform such as a bench
- Optional: agility ladder
- Interval timer
- Here’s a link to a tabata workout interval timer to keep track of your work and rest periods.
When Is The Best Time To Do Tabata Workouts?
You can do any of our 4 minute tabata workouts every day, first thing in the morning, and/or directly after your weight training workout.
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These tabata workouts help to really boost your metabolism.
Are you ready to drop two sizes in your belt buckle?
4 Minute Tabata Workout For Weight Loss
Here’s the breakdown of today’s 4 minute tabata workout for weight loss.
Total time:
One tabata equals 4 minutes.
If you’re feeling energetic, complete a total of 2-4 x 4 minute tabatas, to make this an 8, 12, or 16 minute tabata workout.
Reps:
Complete 20 seconds per exercise.
Rest:
Take a 10 second rest between exercises.
Sets:
Since this tabata workout is comprised of 8 exercises, you will only need to complete 1 set per exercise.
That’s what makes this a no repeat tabata workout.
Exercises:
Click the links below for a step-by-step exercise demonstration.
A1. Sprint
Reps: 20 seconds
Rest: 10 seconds
Sets: 1
Coaching cues: set your interval timer for 20 seconds, then complete an all out sprint. If you are completing this 4 minute tabata workout in the gym, you can do treadmill HIIT sprints. If you are doing it at home, you can perform high knee sprints.
A2. Walking Lunge
Reps: 20 seconds
Rest: 10 seconds
Sets: 1
Coaching cues: if you are completing this tabata workout in a small space, you can complete an alternating forward lunge.
A3. Bench Jump
The third exercise is the bench jump.
Reps: 20 seconds
Rest: 10 seconds
Sets: 1
Lower impact modification: if you need a lower impact modification, complete a step up squat.
A4. Cross Knee Mountain Climber
Reps: 20 seconds
Rest: 10 seconds
Sets: 1
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Note: the cross knee mountain climber is also referred to as the side to side mountain climber.
A5. Agility Ladder Lateral High Knees Shuffle
Reps: 20 seconds
Rest: 10 seconds
Sets: 1
Note: the agility ladder high knees shuffle is also referred to as side to side high knees. If you don’t have access to an agility ladder, simply complete the lateral high knees shuffle without it.
A6. Alternating Uneven Forearm Plank
Reps: 20 seconds
Rest: 10 seconds
Sets: 1
A7. Alternating Step Up Hop
Reps: 20 seconds
Rest: 10 seconds
Sets: 1
Lower Impact Modification: if you need a lower impact modification, complete an alternating step up.
A8. Diagonal Mountain Climbers
Reps: 20 seconds
Rest: 10 seconds
Sets: 1
That’s Your 4 Minute Tabata Workout For Weight Loss
Now I know you’re saying, “damn that’s good”, after that tabata workout.
In just 4 minutes you will be torching your metabolism and blasting stubborn fat.
However, as mentioned earlier, if you have more time, complete another 1-3 x 4 minute intervals.
Feel free to also do any of my other 4 minute tabata workouts here.
Enjoy!
Check Out My Live Lean Meltdown Follow Along Workout Video Program
If you enjoyed this 4 minute tabata workout for weight loss, I guarantee you’ll love all my other Live Lean Meltdown tabata workouts.
If you want more tabata workout routines like this, go check out my at home 30 Day 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.
Live Lean Meltdown Workouts Include:
- “Main Event” 30 minute workout
- “Start Getting Lean” 4 minute tabata workout
- “Ripped Core” 4 minute tabata workout
- “Explosive Gains” 4 minute tabata workout
- “Shredded In 4” 4 minute tabata workout
- “Toned & Ready” 4 minute tabata workout
- “Beach Body” 4 minute tabata workout
- “Brad Says: Fat Can’t Live Here” 5 minute workout
- “Brad Says: Sweat Is Your Fat Crying“ 5 minute workout
- Bonus: “How To Make Your Own $2 Agility Ladder In Just 2 Minutes“
The full Live Lean Meltdown program is available here.
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.
Take the Free Live Lean Body Quiz
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Today’s Question Of The Day:
- Do you like following at home follow along workout videos? If so, which ones are your favorite?
- Do you tabata? If so, what time of day do you normally do your tabata routines?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos 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.
How often should i do this to lose belly fat?
38 years old, 5ft 7, 214 lbs
Awesome !!
21saywhat21 if you get body cramps then u need to drink more water. That
means that you dont drink alot of water. U need too drink alot of water .
Everyday 2 a 2.5 liters
21saywhat21 … my opinion is better to run up hill. That is much better to
run with weights.
If you run up hill especially in sand. Then the weight loss cardio and
endurance will be . You will improve much legpower and muscle. U can start
with 20 min and do that 1 a 2 times a week after 4 weeks u will do 40 min 1
a 2 times a week. You will have a monster cardio condition.
I did 40 min uphill and 1 a 2 times a week and run once a week normaal 5
km. I run 5 km in 21 min so that is pretty good.
Good luck
Under Armour and Champion!
Can i do The Tabata Workout without warm up ?
Hiit Sprints vs Tabata! What is your guys opinion? Which one is better,
faster results?
You deserve way more views than most of the fitness YouTube channels get. I
implemented most of your Cardio Tabata Workouts and I’m enjoying it way
better than 45mins of running on the treadmill. Keep up the awesome work
and hope to see some more Tabata related workouts.
Your gear really looks great. This is y style and would definitely wear something like this. That workout is quite intense and awesome at the same time.
Wow you have no haters and dislikes every one likes you
Daim
Brad, I want to increase my fat loss, speed and cardio endurance. Is
sprinting with leg weights safe? Or is there a risk of injury using this
method? I thought maybe sprinting holding a sandbag would be better/safer
on my joints. I want to really incinerate my fat as quick as possible!
Also, to increase my endurance, are tabata, dance, and jump rope enough? Or
should I incorporate long distance jogging because I seem to get out of
breath quickly (and have a hard time catching my breath while still active,
but I catch body cramps if I stand still too long or even do a low
intensity active rest for too long preventing me from going back to high
intensity). I wasn’t sure if quick cardio bursts will help with that.
(Haven’t been doing it long enough to notice yet) but its annoying. It
seems like I could get so much out of my workouts if I didn’t lose my
breath so quickly.
I’m just wearing my running shirt I got from doing a run event my nike
shirt and Asics shoes.. Good workout
Some of these high intensity moves are hard on my bad knee and consequently
my lower back. Dr says these kinda moves r bad for me. Do the live lean
workouts have modified moves while still maximizing burn?
Was wearing my black gym shorts with black shirt with my gold gym gloves
and shoes from walmart, supporting the wall to the mart woot… but I like
the gear you were wearing ima take a look into it.
Great ….i’ll do it….feel so goooood
I just want to ask a question, is brown rice good or even “ok” for fat loss
because I really enjoy it and Im determined for all exercises I eat only
once in a day is that fine?
Run brad run lol how we supposed to sprint in gym if no room?
Loving the music in the vid, would love for you to recommend a workout
playlist.
Rocking Nike, love the workouts, you make it look so easy.
Hello,i will try this tabata for sure, looks so nice as a warm up.
Saludos
Hot hot hot!!!
you look sexy in Live Lean Green! Like the new gear and new workout spot!
Please do some kettlebell workouts. I always look for good workouts and i
am very much interested in Kettlebells. I trust your workouts and hope you
will add in this amazing piece of equipment in the future workout videos.
🙂
hi i was wondering how many minutes a day i should spend do these workouts
and or which ones i should choose i am 12 and weigh 130 i am looking to
drop 20 pounds if you could reply and tell which are the best work outs for
me and how long should i be doing them for
Good job!! 😉
Great job brad, hey would you make a video for how to gain muscle with only
bodyweigjt, i mean range of reps, rest, you know. Thanks
Yeahh!!!
What brand of workout clothes are you rocking today? Thanks TLF Apparel for
hooking me up with the Train Like A Freak lifting tank and shorts as seen
in the video. Save 20% Off All TLF Apparel: https://ow.ly/AssH4 (Coupon
Code: 20TLF001)