4 Minute Tabata Full Body Workout

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No Equipment Tabata Workout To Blast Fat In 4 Minutes

On today’s episode of Live Lean TV, I’m sharing a 4 minute tabata full body workout, no equipment required.

I hope you are ready to try this original fat blasting tabata workout that you can literally do anywhere, including at home or on the beach.

All you need for this 4 minute tabata full workout is:

tabata timer

No equipment required.

4 Minute Tabata Full Body Workout No Equipment

Here’s how this 4 minute tabata full body workout is structured:

Total time:

4 minutes.

Type of workout:

Tabata workout:

  • 4 exercises
  • 20 seconds of work
  • Followed by a 10 second break
  • Complete this 20:10 interval for 4 different exercises and repeat once

Number of circuits:

Complete this circuit 2 times, for a total of 4 minutes.

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise or follow along with me in this video.

A1. Pop Lunge

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Coaching cues: the first exercise is the pop lunge. Get down into a lunge position, quickly pop up bringing both feet together, then immediately drop back down into another lunge. Focus on getting a good, fast, and explosive pop when you land both feet together in your stance. Set the timer for 20 seconds, then you’re good to go. Depending on how fast you move, complete 5-7 reps on one leg, then switch legs and complete 5-7 reps with the opposite leg. Once the 20 seconds is up, take a 10 second break to shake it out, then move on to the next exercise, the handstand kick up.

A2. Handstand Kick Up

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Coaching cues: although I’m getting better at handstands compared to my last handstand video, I still can’t hold a handstand for 20 seconds. Therefore, complete as many handstand kick ups as you can in 20 seconds. Take a 10 second rest, then move on to the third exercise, the scissor kick lunge.

A3. Scissor Kick Lunge

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Coaching cues: to complete the scissor kick lunge, hop up as one leg kicks forward while the opposite leg kicks back. Complete 5 reps on one leg, then switch legs and complete 5 reps with the opposite leg. As you can see me messing up in the video, this move is tough, as it requires coordination, and takes a lot of breath out of you. I found I’m better on one leg than the other. Since I’m left handed, I found it easier to hop off my left leg, while kicking my right leg forward. After 20 seconds is up, take a 10 second break before moving on to the last exercise, the burpee tuck jump, also known as the atomic burpee.

A4. Burpee Tuck Jump (i.e. Atomic Burpee)

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Coaching cues: let’s go, it’s main event time with the burpee tuck jump. Drop down to complete a push up, then immediately stand up and complete a tuck jump. Good job. You’re going to need the 10 second break after that one.

That Was One Round

You have one more round to go.

Take a 10 second rest, then move back into the pop lunge.

We’re almost there guys, keep it going.

Finish off strong.

Let’s go.

There you go.

In just 4 minutes, you can get yourself an incredible calorie burn to increase the afterburn effect, while burning fat.

How To Trigger The Afterburn Effect

These moves will also help you build muscle, no equipment required.

Even though I did this workout on the beach, you can complete it from the comfort of your own home.

No beach required.

When Should I Complete This 4 Minute Tabata Full Body Workout?

Complete this 4 minute tabata full body workout first thing in the morning after you wake up, or do it at the end of your scheduled strength training workouts.

You will be lean in no time.

Check Out Live Lean Meltdown

For more exclusive follow along 4 minute tabata workouts, check out Live Lean Meltdown.

Get Live Lean Meltdown 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.

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Today’s Question Of The Day:

  • How do you incorporate tabata workouts into your workout plan?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

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0 responses to “4 Minute Tabata Full Body Workout

  1. What’s crazy is I decided to google myself for professional reasons and I now I see I won this. I wonder what happened with this giveaway…..

    1. Hi Vanessa, as can be seen by this screenshot, we sent you three messages on Facebook requesting your mailing address but never heard back. Because of this, we had to re-draw and award it to someone else. Facebook

  2. Great videos, Brad. Quick question from me — if you’re looking to complete
    this Tabata workout first thing in the morning what do you recommend for a
    warm up? Or should I just jump right into it?

  3. Ive been watching your videos for a while, but seriously dude, you are
    pushing workouts to the next level. keep up the good work. thumb up

  4. I had done 6 weeks fast walking on full hill on treadmill for 20 min 4
    times a week and I lost 21 pounds then I tried this video workout and I
    lost 6 pound in in week it

  5. Sad, that I didn’t win, I better go do some tabata hope that helps me to
    forget this disappointment I feel right now

  6. First time I’ve seen you work out w a shirt lol….those exercises looked
    hard and I’m so impressed. Brought our the jealousy in some responses but
    you are awesome Brad!!

  7. I have a quick question. Do you consume any kinda protein shakes or pop in
    any pills?

    I must admit you have an amazing body, and I’m willing to do whatever it
    takes to atleast get a body half as amazing as yours.lol
    You got any quick tips Brad?

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