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4 Minute No Equipment Plyometric Tabata Workout

Tabata Workout Routine To Burn Fat In 4 Minutes

On today’s episode of Live Lean TV, I’m sharing a 4 minute no equipment plyometric tabata workout to burn fat.

I’m going back to the Live Lean TV time vault for this one.

This is a re-make of my 4 minute fat burning tabata workout filmed in Myrtle Beach on 2012.

4 Minutes: Fat Burning Tabata Workout [HIIT For Fat Loss]

At the time of this post, the 2012 tabata workout was my all-time highest viewed and most popular video.

This was also my first YouTube video to hit 1,000,000 views.

If you haven’t watched the original tabata workout video, go here to check it out and see how many views it has now.

It’s Now Time To Re-Create This Workout

Fast forward 3 years later, and here I am re-filming this 4 minute tabata workout on the beach in Los Angeles.

Let’s see if I can keep up with my younger self.

All you need for this 4 minute tabata workout is:

  • Your body
  • Interval timer
    • To do a tabata 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.
    • Simply set the timer to 20 second work intervals and 10 second rest intervals, then the timer will beep and/or vibrate to tell you the interval is over.
    • You don’t even need to look at it.
    • It then continues until your full 4 minutes is up.
    • To begin the workout, simply hit the start button and you are timed in and ready to go.
tabata timer

4 Minute No Equipment Plyometric Tabata Workout

Here’s the breakdown of today’s 4 minute no equipment plyometric tabata workout.

Note: you don’t have to be at the beach to do this tabata workout.

Since it doesn’t require any equipment, you can do this workout at home, outside, or at the gym.

No excuses.

The entire workout only lasts 4 minutes, so give it everything you have.

If you want to workout with me, just click play on this video.

Get ready for this one, because I’m going to kick your butt.

Let’s do it.

Total time:

4 minutes


The goal of a tabata workout is to complete 20 seconds of work per exercise, for as many reps as possible, with proper form.


Take a 10 second rest between exercises.


2 sets per exercise for a workout total of 8 sets

For example:

  • Complete 20 seconds of jump lunges
  • Take a 10 second rest
  • Complete 20 seconds of jump squats
  • Take a 10 second rest
  • Complete 20 seconds of jump burpee push ups
  • Take a 10 second rest
  • Complete 20 seconds of clapping push ups
  • Take a 10 second rest
  • Repeat this one more time for a total of 4 minutes


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

A1. Jump Lunges

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Coaching cues:

  • The first exercise are jump lunges for 20 seconds.
  • When jumping up, use your arms and hands to power your body up off the floor, or in my case, the sand.
  • Once you hear the beeper, take a 10 second break before moving on to the jump squat.

A2. Jump Squat

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Coaching cues: 

  • The second exercise is a jump squat.
  • Since I’m in the sand, the instability makes it a little more difficult to power up during the jump.
  • Once again, use your arms to power your body up off the ground or sand.
  • Train smart by landing softly to go easy on your joints.
  • This will cushion and protect your knees.
  • Keep breathing.
  • After 20 seconds of work, take a 10 second break.

A3. Jump Burpee Push Up

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Coaching cues: 

  • Next up is one of my favorite bodyweight exercises, the jump burpee push up.
  • Once the timer beeps you back in, it’s go time.

A4. Clapping Push Up

Reps: 20 seconds

Rest: 10 seconds

Sets: 2

Coaching cues: 

That’s The First Round

You have one more round to go.

Complete the same A1-A4 exercises again, starting with the jump lunge for 20 seconds.

The finish line is approaching, so power through it.

That was your 4 minute tabata plyometric workout.


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


Did You Enjoy This 4 Minute No Equipment Plyometric Tabata Workout?

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Questions Of The Day:

  • Do you watch the original tabata workout video from 2012?
  • Did you train right alongside of me during this workout?

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 No Equipment Plyometric Tabata Workout

  1. Like your body weight workouts, just how I would do them. Keep them coming.
    My kinda trainer

  2. The original Tabata paper states the intensity should be 170% of VO2 max.
    My question here is, from the looks of this, you are not getting close to
    100% VO2 max. Is there a warm up set that gets the body moving at a level
    past 100% VO2 Max, or you go until you reach 170%?

  3. Brad love your workouts they’re convenient and effective keep post
    bodyweight workouts your one of my only bodyweight workout coaches

  4. Has anybody else experienced irregular browbone, frontal bone, and forehead
    growth while on the Paleo diet?
    I followed a Paleo diet for an entire year, and since then, have developed
    a handful of very undesirable health issues. The worst of them all is that
    my forehead has become more and more prominent, literally giving me a
    caveman-like look. I have noticed that Brad, too, has quite a prominent
    forehead, and am wondering if this could be a result of adhering to the
    diet he advocates.

    I am aware that this is a very weird and unusual topic, but from what I
    have seen, the prominent browbone seems to be a common trait among Paleo
    followers. Check out Loren Cordain, Dave Asprey, Dominic D’Agonstino, Yuri
    Elkaim. All of them seem to have this browbone prominence that I speak of.

  5. Thanks for your videos, Im down 5 lbs. in 2 weeks. Nothing amazing but it’s
    a start. I’m new to working out and nutrition, love the Tabata workouts

  6. Me and my 8 year old just did this work out absolutely awesome 🙂 he wants to look just like you when he’s older and he’s sooooooo strong and athletic already so i hope he’ll live lean forever 🙂

  7. How long would it take to lose 1 pound of fat if I did this one time a day
    and six days a week? My diet is perfect but my workouts are…….. well
    you know. I just need some motivation from a little knowledge.

  8. Thanks Brad!, I’ve been doing your original Tabata workout, It’s great!, It
    has increased my endurance and fat is just melting off!

    Peace bro! 🙂

  9. Wow!! Upgrade Tabata workout!!!! Brad, Is it enough to workout just
    “4-minute tabata workout” a day? or Do I need to repeat 2 or 3 times?

  10. Your body time is exactly how I want mine. You’re so inspiring just by
    looking at your shredded body. You’re awesome and thank you for the workout
    and advise! 🙂

  11. hi need some advice here, after gym is it better to drink my protein shake
    first then tabata workout or tabata workout then drink my protein shake??
    please help

  12. Can I trade the plyo push up for a normal one? I’m not at that kind of
    strength to be doing those /.\

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