4 Minute Full Body Tabata 20/10 Workout Routine

16,502 Views

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.
tabata timer

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.

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.

4 Minute Full Body Tabata 20/10 Workout Routine

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

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.

Keep Living Lean.

Are You Signed Up To Get Our Monthly 30 Day Workout Programs, Weekly Meal Plans, And Cooking Lesson Recipe Videos?

Team Live Lean

On our Team Live Lean Inner Circle site, we provide our members with 30 day fat burning and muscle building workout programs every month.

You’ll also get our weekly meal plans and cooking lesson recipe videos, where we show you how to make quick and delicious meals, that will keep you satiated and energized throughout the day.

It’s the fat burning two step combo.

Go to Team Live Lean and join all the other Live Leaners now.


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

GET STARTED BUTTON


Did You Enjoy This 4 Minute Full Body Tabata 20/10 Workout Routine?

If you enjoyed this 4 Minute Full Body Tabata 20/10 Workout Routine, show your love by clicking the social media buttons to share this with your friends.

Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

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.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

0 responses to “4 Minute Full Body Tabata 20/10 Workout Routine

  1. 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.

  2. 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

  3. 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!

  4. 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.

Leave a Reply

Your email address will not be published.