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4 Minute Tabata Workout At Home

Burn fat in 4 minutes with this at home tabata workout (weight vest optional)

On today’s episode of Live Lean TV, I’m sharing another 4 minute tabata workout at home.

I guarantee, it’s only going to take 4 minutes to get you sweaty, so lets get into this, no excuses, tabata workout at home.

I’m calling this one the “Because You Can” tabata workout.

If there’s one thing I can’t stand, it’s people that constantly use excuses.

If you can move your body, move it, by giving me 4 minutes to complete this tabata workout.

It’s simple.

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Change your mindset from I have to workout, to I get to workout.

Be grateful that you have the ability to workout, because you can.

I repeat, no more excuses.

Mentally, I don’t know what I’d do if I couldn’t move around and break a sweat every day.

I am so grateful to have my health and will not take it for granted.

If you feel the same way, it’s time to join me and get sweaty with this “Because You Can” 4 Minute tabata workout at home.

All you need for this 4 minute tabata workout is:

tabata timer

If you haven’t picked up your tabata timer yet, get a funky color like mine here.

  • Optional: I used an optional weight vest for the 2nd circuit of this tabata workout.

4 Minute Tabata Workout At Home

That is it.

So here we go.

Click play on the tabata workout video and follow along rep for rep.

4 minute tabata workout at home

Here’s how this 4 minute tabata workout at home is structured:

Total time:

4 minutes.

Type of workout:

Tabata workout:

  • 20 seconds of work
  • 10 seconds rest

After the 20 second work interval, take a 10 second rest, then complete another 20 second work interval, etc.

Number of circuits:

2 circuits.


Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Hop Scotch

Reps: 20 seconds

Rest: 10 seconds

Hop Scotch

Coaching cues: first exercise is the hop scotch. Remember when you did these as a kid? Start with your feet spread wide apart, then jump forward and land with your feet together. You can also start with your feet together, then land with your feet wide apart. Then immediately jump forward one more time, this time landing with your feet spread wide apart again. Once you stick the landing, immediately reverse the movement by jumping backwards to the center position with your feet together, then one more time back to the starting position, with your feet wide. Focus on completing each jump quickly. Here on Live Lean TV, we train like athletes. Think quick feet, like an athlete. This will quickly elevate your heart rate, in just 20 seconds. After 20 seconds, take a 10 second break, then move on to the next exercise.

Advanced modification: if you have access to a weight vest, wear it for both rounds, or just the second round.

A2. Speed Squat

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: the next exercise is the speed squat. Yes, you know I love squats. Once the 10 second break is over, begin the squat by sitting back as if you’re taking a seat in the chair. Make sure the weight is distributed evenly on your feet, especially through the heels. Since this is the speed squat, move quickly to get your heart rate elevated, increase the sweat, burn more fat, and get sexy. You should be breathing heavy after 20 seconds of these. Take a 10 second break, then move on to the next exercise.

Advanced modification: you can really add extra challenge to legs by wearing a weight vest during the speed squat. If you have access to a weight vest, wear it for both rounds, or just the second round.

A3. Push Up

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: After the 10 second break, get down on the ground and complete 20 seconds of push ups. Once it gets difficult, keep pushing through it. Beautiful. I bet you’re looking sexy already.

Beginner modification: if you can’t complete the push up, follow the beginner modification by completing the push up on knees.

Advanced modification: you can really add extra challenge to your push up by wearing a weight vest. If you have access to a weight vest, wear it for both rounds, or just the second round.

A4. Burpee

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: the last exercise is the burpee. Squat down, place your hands on the floor, jump both feet back, then jump both feet back in, and stand up. Focus on moving your feet quickly. Complete for 20 seconds.

Advanced modification: complete a jump burpee. This modification adds a hop to the burpee.

Double advanced modification: if you’re really looking to kick your butt, make it interesting by completing the burpee while wearing a weight vest.

That’s the first circuit of this 4 minute tabata workout at home

Great job.

I hope you’re still with me because we still have one more circuit to go.

Rest 10 seconds, then complete exercises A1-A4 again.

To make the second round more challenging, wear a weight vest to add more resistance.

It’s important to keep pushing your body each week with these 4 minute tabata workouts.

The weight vest that I’m using adds an extra 20 pounds.

Since I weigh 175 pounds, when I add a 20 pound weight vest, it’s as if I’m moving 195 pounds of weight.

It’s a strange feeling as I have never weighed 195 pounds before.

If you don’t have a weight vest, simply complete the second round with just your bodyweight.

Congratulations on completing this 4 minute tabata workout at home

That was the “Because You Can”, 4 minute tabata workout at home.

Complete this tabata workout when you wake up in the morning, or as your workout finisher at the end of your resistance training workout.

By incorporating more of these 4 minute tabata workouts into your daily routine, you’ll be burning more calories throughout the day and night.

When you do this, I promise you’ll see results.

If you enjoyed this 4 minute tabata workout at home, make sure you are subscribed to our Live Lean TV YouTube channel.

Also, be sure to comment below if you liked this 4 minute tabata workout at home, and click the social media logos to share it with your friends.

We’re going to get results together.

I’ll see you tomorrow for another episode of Freestyle Friday.

If you’re looking for workouts that quickly burn fat, check out more of my 4 minute Tabata Workouts here.

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Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals!

7 responses to “4 Minute Tabata Workout At Home

  1. I left a comment on your LIVE LEAN: Tabata workout, but i forgot to ask: exactly what Reebok shoes to you recommend? The electricity ones, the running ones, or a different kind i’m forgetting?

  2. I love your Tabata workouts. They give me so many new ideas on how to incorporate a bevy of different cardio exercises into a brief session of work—definitely a great way to end my strength training sessions.

    Keep up the great work!

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