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4 Minute Tabata Plyometrics Workout For Beginners

Tabata Plyometrics Workout – Jump Around Workout

On today’s episode of Live Lean TV, I’m sharing a 4 minute tabata plyometrics workout for beginners that will help you burn fat faster.

Yes, I’m going to kick your butt, boost your metabolism, and make you sweat in just 4 minutes, with this Jump Around fat burning tabata workout.

All you need for this plyometric workout is your body and your tabata interval timer.

If you haven’t picked one up yet, click here to get a fun color interval timer and can join in on these weekly 4 minute tabata workouts.

Are you ready to get sweaty?

Since this is a jumping plyometrics workout, if you have previous issues with bad joints, make sure you’re wearing a high quality pair of sneakers, that provides good support and cushion for your joints.

I’m wearing my Reebok ZigTechs, so I know I’m protected.

4 Minute Tabata Plyometrics Workout For Beginners

Make sure you’re taking care of your joins as well.

4 Minute Tabata Plyometrics Workout For Beginners:

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Here’s how the no equipment tabata workout for beginners is structured:

Total time:

4 minutes.

Type of workout:

Tabata workout:

  • 20 seconds of high intensity work (as many reps as possible with good form)
  • 10 seconds rest

The key is to give maximum effort during the 20 second high intensity interval.

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

With that said, click the start button on your interval timer and lets start this 4 minute tabata plyometrics workout.

Number of circuits:

2 circuits.


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

A1. High Knee Sprints

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: first exercise is high knee sprints. If this is too difficult for you, simply bring each knee nice and high as you walk in place for the 20 seconds. Feels so good! Take a 10 second break after the 20 seconds is up, then move into the front to back hops.

A2. Front To Back Hop

Reps: 20 seconds

Rest: 10 seconds

Front To Back Hop

Coaching cues: For this plyometric exercise, hop forward then hop back to the starting position. If this exercise is too difficult, simply walk on step forward, then one step back. Make sure you’re breathing throughout the 20 seconds. Take a 10 second break, then move on to the next plyometric exercise.

A3. Jump Squat

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: To complete the jump squat, simply squat down, then explode up by jump into the air. If that is too difficult, modify this by performing a speed squat, where you simply squat down, then stand back up without jumping. After the 20 seconds is up, take a 10 second rest, then complete the last plyometric exercise in the circuit.

A4. Speed Skater

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: This is an excellent plyometric exercise, especially if you’re a hockey player. Simply extend one leg across and behind the opposite leg, then jump laterally while landing on the opposite foot, without touching the other foot to the floor. If that’s too difficult, simply modify it by doing the Jackson 5 side to side dance move, and don’t forget to snap your fingers. Have some fun with it! On the second round, aim to complete the full 20 seconds of the speed skater rather than the Jackson 5 side to side modification.

Jump Around Tabata Workout

That’s the first round of this 4 minute tabata plyometrics workout for beginners

By now the sweat should be coming off your body.

You have one more round to go.

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

Just 4 more exercises for a total of 2 minutes, then you are done.

If the 20 seconds per exercise seems longer in the second round, fight through it!

Hello sweat!

Once the final buzzer goes off, you just completed 8 sets of plyometric exercises in just 4 minutes.

That’s it.

I bet you’re feeling good now.

Do this 4 minute tabata plyometrics workout for beginners first thing in the morning when you wake up to really kickstart your day.

Or use this tabata workout as your workout finisher after your normal strength training workout.

You’re going to love the results.

If you liked this 4 minute tabata plyometrics workout for beginners, share it with your friends via the social media icons.

Leave a comment below and let me know what type of workouts you want to see, and don’t forget to subscribe to our Live Lean TV YouTube channel.

Check out more of our 4 minute fat burning 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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