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4 Minute Medicine Ball Tabata Workout For Beginners

Get Fit In 4 Minutes: Tabata Workout Routine

On today’s episode of Live Lean TV, you’re about to get “Fit In Four”, with this 4 minute medicine ball tabata workout for beginners.

Yes, we’re back with another 4 minute workout from our tabata workout series.

We’re taking today’s medicine ball tabata workout outdoors.

In just 4 minutes, not only are you going to get sweaty, while building the body you’ve always wanted, you’ll also get a good dose of vitamin D from the sun.

It’s time to get sweaty!

Are you ready?

This medicine ball tabata workout is going to kick your butt.

We’re incorporating 4 medicine ball exercises that recruit more muscles, thus helping you burn more fat, and build muscular endurance and strength.

If you don’t have a medicine ball, you can simply use milk cartons, water jugs, or whatever weighted object you have in your house.

If you’re ready, lets do it!

All you need to complete this medicine ball tabata workout is:

tabata timer

Here’s a link to get a fun color like the one that I have in the video.

Be sure to warm up first, to elevate your heart rate, and increase the blood flow to your muscles.

A simple warm up can be:


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4 Minute Medicine Ball Tabata Workout For Beginners

Here’s how this 4 minute medicine ball tabata workout for beginners 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. Medicine Ball Squat And Press

Reps: 20 seconds

Rest: 10 seconds

Medicine Ball Squat and Press

Coaching cues: First exercise is the medicine ball squat and press. Press the start button on your tabata timer to begin. Simply squat down, explode through the heels to stand back up, then press the medicine ball over your head. Even if the medicine ball doesn’t feel heavy, your heart rate should elevate quickly, from just squatting and pressing the medicine ball over your head. Repeat for 20 seconds, then take a 10 second break before moving on to the next exercise, the medicine ball burpee.

More challenging exercise modification: medicine ball squat and overhead toss

A2. Medicine Ball Burpee

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: Love, love, love burpees as they are one of the best fat burning exercises. Once you hear the beep on your tabata timer, it’s time to start your medicine ball burpees. If you’re not using a medicine ball, simply complete a regular burpee. If you are using a medicine ball, raise the medicine ball over your head after standing. After you finish 20 seconds of medicine ball burpees, rest 10 seconds, then move onto the next exercise, the alternating medicine ball forward lunge.

More challenging exercise modification: medicine ball burpee push up or medicine ball jump burpee push up.

A3. Alternating Medicine Ball Forward Lunge

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: If you don’t have access to a medicine ball or any other weighted equipment, simply use a water jug. Step and lunge forward while holding the medicine ball, then press your feet through the ground to step back to standing, then switch legs. During the lunge, ensure your front knee never goes over your toe.

More challenging exercise modification: incorporate more of your oblique muscles via the medicine ball forward lunge with twist or the medicine ball forward lunge with rotation.

Alright, good job guys, we have one more exercise to go.

A4. Medicine Ball Mountain Climber

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: Mountain climbers one of my favorites. Focus on having quick feet, by driving your knees in, while maintaining a flat back. Focus on keeping your core strong to help maintain your balance. After 20 seconds, you’ve just completed the first round.

Rest 10 seconds, then once you hear the beep, you have one more round to go.

That’s it, the finish line is near, so keep it going.

By now your heart rate should be elevated and the sweat should pouring off your body, especially if you’re training in the sun.

There you have it.

Use this 4 minute medicine ball tabata workout as a workout finisher, at the end of your strength training workout routine, or when you wake up in the morning.

By incorporating more of these tabata workouts into your daily routine, you’ll be burning more fat throughout the day.

4 Minute Medicine Ball Tabata Workout For Beginners

That is your “Fit in Four” 4 minute medicine ball tabata workout for beginners.

The sweat is coming down, the fat is burning off, and the muscles are getting stronger.

If you enjoyed this medicine ball tabata workout, 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 want to see next.

I’ll see you tomorrow for another Freestyle Friday episode where I’ll be talking about childhood obesity.

Check out more of our fat burning 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!

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