4 Minute Full Body Medicine Ball Tabata Workout
At home fat burning medicine ball tabata workout
On today’s episode of Live Lean TV, I’m sharing a 4 minute full body medicine ball tabata workout to burn fat.
Yes, welcome back to another 4 minute tabata workout.
I call this one, “A Little Bit Of Medicine To Live Lean”.
In other words, my medicine doesn’t come from a pill jar. It comes from a dose of the right type of medicine, a medicine ball.
That’s right, when you Live Lean, this will be the only medicine you will need.
This medicine ball tabata workout will have your legs burning, your core engaged, and your chest screaming for mercy.
Are you ready to get sweaty?
All you need to complete this 4 minute medicine ball tabata workout is:
- Your body
- medicine ball (or a basketball, soccer ball, or anything with a little weight)
- Tabata timer
Here’s a link to get a fun color like the one that I have in the video.
Also, at the end of this post, I am revealing the winner of a digital copy of my Awaken The Abs Within program, from last week’s tabata workout contest.
So keep reading.
Once you’re ready to workout, press the start button on your tabata timer, and lets get sweaty.
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4 minute full body medicine ball tabata workout to burn fat
Here’s how this 4 minute full body medicine ball tabata workout to burn fat is structured:
Total time:
4 minutes.
Type of 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.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Medicine Ball Squat And Overhead Toss
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: first exercise is the medicine ball squat and overhead toss. Keeping your core tight, squat down, press through your heels to explode up, then toss the medicine ball overhead into the air as high as you can. Then catch it as you drop into another squat. If you’re doing this workout inside, and you don’t have tall ceilings, be careful. After 20 seconds, take a 10 second break and move onto the medicine ball moving push up.
A2. Medicine Ball Rolling Push Up
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: It’s time to rock some push ups. To complete the medicine ball moving push up, you will complete a push up with one hand elevated on top of the medicine ball. Then keeping your core engaged, roll the medicine ball towards the opposite hand, then complete another push up with that hand on top of the medicine ball. This will help you build a strong chest and improve your coordination. Complete for 20 seconds, then take a 10 second break.
Beginner modification: If that is too difficult, complete the medicine ball rolling push up on knees.
A3. Seated Medicine Ball Russian Twist
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: It’s time to target the core with the medicine ball russian twist. Raise your feet off the ground, with your toes pointed to the ceiling, look straight a head, then rotate the medicine ball from side to side. Focus on keeping your core tight as you breath. Complete for 20 seconds, then take a 10 second break before moving on to the last exercise.
Beginner modification: If that is too difficult, complete the medicine ball russian twist with feet down on the floor.
A4. Standing Medicine Ball Woodchopper
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: The last exercise is the standing medicine ball woodchopper. Start with the medicine ball extended over one shoulder, then chop down and across your body, similar to if you’re chopping down a tree. Really focus on engaging your core. Complete 2 reps per side, then switch to the opposite side. Continue for 20 seconds.
That is the first circuit completed for this 4 minute full body medicine ball tabata workout to burn fat.
Take a 10 second break, then go back and complete one more circuit of the A1-A4 exercises.
I hope you enjoyed this 4 minute full body medicine ball tabata workout to burn fat
Use this 4 minute Medicine Ball tabata workout as a workout finisher at the end of your strength training routine, or immediately after you wake up in the morning.
This is the 13th workout in this tabata workout series.
So it’s important to keep pushing yourself.
By incorporating more of these tabata workouts into your daily routine, you’ll be burning fat more efficiently throughout the day and night.
Plus, if you keep working out like this, you’ll be building a beach ready body by burning fat and building lean sexy muscle.
And the winner of Awaken The Abs Within is…
As promised, the winner of a digital copy of Awaken The Abs Within is, YouTube username: keyz3r0.
If that is your YouTube username, you have just won a digital copy of my premium lifestyle program, Awaken The Abs Within.
Send an email here and we will send you a copy.
Get ready to transform your body
But if you didn’t win, don’t worry, you can either buy a paperback copy of Awaken The Abs Within here, or I’ll have more giveaways on future posts.
So stay tuned.
If you enjoyed this 4 minute full body medicine ball tabata workout to burn fat, please click the social media buttons to share it with your friends.
Also subscribe to our Live Lean TV YouTube channel and comment below what you’d like to see in future posts.
I be back tomorrow with another awesome Freestyle Friday post.
Talk to you then.
Here’s another awesome 4 minute medicine ball tabata workout for you to try.
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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.
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Still haven’t tried tabata…but I’m going to!!!
get ready to get sweaty!