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4 Minute At Home Tabata Workout To Lose Weight Fast

4 minute speed tabata workout

On today’s episode of Live Lean TV, I’m taking you through a 4 minute at home tabata workout to lose weight fast.

This tabata workout is all about speed.

We are incorporating exercises that require foot speed and overall cardio and core conditioning.

That’s right, during this tabata workout, we’ll be moving quickly from speed squats, to jump burpee push ups, to mountain climbers, to high knee taps.

If you have a jump rope, you can replace high knee taps with the high knees jump rope.

I admit it, I’m not taking it easy on you today.

But the good thing is, this will help speed up your results.

If you don’t hate me yet for kicking your butt in our previous tabata workouts, you’re going to get your butt kicked during this 4 minute at home tabata workout.

No pain guys

Also, one of the viewers is going to win a digital copy of my book, Awaken The Abs Within.

I’m going to tell you how to win that at the end of this post.

So without further ado, are you ready to get sweaty?

Throw your shirt on the floor, and lets go!

4 minute at home tabata workout to lose weight fast

All you need to complete this 4 minute at home tabata workout is:

tabata timer

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

Also make sure you bring the attitude, the enthusiasm, and the energy.

Let’s do it.


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4 minute at home tabata workout to lose weight fast

Here’s how this 4 minute at home tabata workout to lose weight fast 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. Speed Squat

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: Press the start button on your tabata timer to begin getting your butt kicked. First exercise is 20 seconds of speed squats. This exercise is all about speed. Drive through your heels and use your arms for momentum. Focus on keeping your core engaged by flexing your abdominals and really give it all you got. After 20 seconds is up, take a 10 second break, then move in to the next exercise, jump burpee push up.

A2. Jump Burpee Push Up

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: who doesn’t love burpees? After the 10 second break, hit the floor and complete the jump burpee push up. Yes, this full burpee variation includes both the jump and the push up. If the jump burpee push up is too difficult, modify it by removing the push up and just completing the jump burpee. But try to push yourself. Living Lean is all about getting out of your comfort zone and challenging yourself. Remember, this is all about speed, so move quickly. After 20 seconds is up, you’ve completed set number 2. Take a 10 second break, then move into the mountain climber.

A3. Mountain Climbers

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: Mountain climbers are a great cardio exercise that also hit the lower abs. Get down on the ground on all fours and focus on keeping your spine in a neutral position by engaging your core and sucking in your belly. Remember, this tabata workout is all about speed. So move your feet quickly and drive those knees. Even though this is still the first round, you should be feeling it. After the 20 seconds is up, take a 10 second rest, then move into high knee taps.

A4. High Knee Taps

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: If you have a jump rope, you can replace high knee taps with the high knees jump rope. If you’re doing high knee taps, focus on bringing your knees up really high. To ensure you’re bringing them high enough, place your hands in front of your body, then tap your knees to your hands. Also, suck in your belly and keep your core strong. This is a tough exercise to finish on, but you can do it.

Great job. That’s one one round. The finish line is so close. Rest 10 seconds, then complete one more round, starting with speed squats.

At this point, think about the finish line being only 100m away.

You are so close to being done.

Now wasn’t that easy?

Not really.

4 minute at home tabata workout to lose weight fast

When should you complete these 4 minute tabata workouts?

Use this 4 minute at home tabata workout to lose weight fast, as a workout finisher at the end of your resistance training workout, or immediately after you wake up in the morning.

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

Awaken The Abs Within giveaway

Awaken the Abs Within Layout 2017

But since I appreciate your support in making it all the way through this 4 minute at home tabata workout to lose weight fast, check out this giveaway.

I’m giving one lucky viewer a digital copy of my book, Awaken The Abs Within.

This program lays out everything that I do to Live Lean, 365 days a year.

All you need to enter is tell me how you’re currently Living Lean in the comment section below.

It just needs to be one quick sentence.

Also include where you’re from, as I love hearing from people all over the world.

I hope you enjoyed this 4 minute at home tabata workout to lose weight fast

Be sure to click the social media buttons to share this tabata workout with your friends and subscribe to our Live Lean TV YouTube channel.

I love you guys, and I’ll see you tomorrow for another episode of Freestyle Friday.

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!

12 responses to “4 Minute At Home Tabata Workout To Lose Weight Fast

  1. Hey!Brad
    First,thanks for ur sharing/teaching.I love this workout and enjoy it,but i have a question.Only 4 min 8 sets workout a day?what else should I do after the 4 minute?

  2. Hey Brad i love your youtube abd Tabata workouts,today i am at a goal to lose 17kg,eating correct diet and now it is the mindset of doing activity i tried to do 6 different exercises for the 20sec and 10sec rest,2 sets not 4 i did 6 is that tomuch for a beginner?? cause i struggeled felt like i would pass out,my goal is to lose weight but its my belly and love handles i want to get rid of and make my cardio evolve?? is this the correct workout for me?? which is the best Tabata for me?? how many times a week should i do it?? thank you for your time Brad have a great week.looking foward to your videos..

    1. Hey Nicolas, consistency is everything. start slow, feel the burn and sweat, then try to do a little more work (more sets, reps, or slower tempo) the next workout. Always try to be improving. You can do it!

  3. I’m living the clean lifestyle by eating healthy, fresh foods & by doing your workouts! Duh 😉 And I’ve been running more lately. Do you have any tips for beginner runners?
    I’m from the Raleigh/Durham area as well as Tess. Yay for your NC fans!

    1. Great job! And thanks for the North Carolina Love! I have to be honest…i’m not a big runner…i do HIIT sprints (30 sec sprint followed by 1 min active rest) …

  4. Raleigh, North Kack-a-lacky! (Carolina) Lurve it here and your short, effective workouts!!! They’ve changed the way I view healthy lifestyle. Your tips make it easy. Thank you

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