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4 Minute Push Up Tabata Workout For The Chest

4 minute push up workout challenge

On today’s episode of Live Lean TV, I’m sharing a 4 minute push up tabata workout for the chest.

Yes, we are back with another 4 minute tabata workout, that specifically targets the chest.

If you’re ready to sweat ladies and gentlemen, I’d like to introduce you to our 4 minute tabata pushup challenge workout.

4 Minute Push Up Tabata Workout For The Chest

This challenge is going to elevate your heart rate and sculpt your chest.

During this tabata chest workout, you will be moving between 4 different push up variations, within 4 minutes.

Each push up variation will hit different parts of your body, including your:

  • chest
  • shoulders
  • triceps
  • core

But don’t let the word, push up, scare you.

In the above follow along workout video, we show you simple beginner push up progressions, that anyone can do.

This way you can incorporate more push ups into your workout routine.

All you need to complete this no equipment tabata workout is:

tabata timer

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

Alright, it’s time to get sweaty!

By the way, you’re taking your shirt off when you’re at home doing these workouts too, right?


I just want to make sure you’re embracing the sexiness of your body.

All right, let’s do it.

Push up modification for beginners

Push Up From Knees

Before we get started, here is the beginner push up modification that anyone can use to complete more push ups during your workout.

  1. Plant the palms of your hands and knees into the floor, while raising your feet, and crossing your ankles.
  2. Keeping your core contracted, bend your elbows to lower your upper body, until your chest just touches or slightly hovers above the ground.
  3. To lift your body back up, think about pressing the floor away from you with your hands.

This is a simple beginner modification to build up the necessary strength to complete a full push up on your hands and feet.

Once you’re ready to start the 4 minute tabata workout, press the start button on your tabata timer, and lets get sweaty.


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4 Minute Push Up Tabata Workout For The Chest

Here’s how this 4 minute push up tabata workout for the chest 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. Push Up (i.e. Regular Push Up)

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: For the first set, complete 20 seconds of the regular push up by lowering your body until your chest touches the floor. Then press your hands into the floor, to push the floor away from you. It’s important to focus on completing every push up with proper form. You can do this by engaging your core and keeping it tight, as this will help keep your back as flat.

Remember, completing a lot of push ups is an excellent sign of strength.

After 20 seconds, your heart rate should be pumping.

Beginner push up modification: Push Up On Knees

Push Up On Knees

If the regular push up is too difficult, complete the push up on knees, with your ankles crossed.

That is the first 20 second push up interval.

Rest for 10 seconds, then move into the second push up variation.

A2. Close Grip Push Up

Close Grip Push Up

Reps: 20 seconds

Rest: 10 seconds

Coaching cues: Next push up variation is the close grip push up, with your thumbs together. When your hands are positioned closer together, this push up variation pulls in more of the muscles in the triceps. Therefore, this tabata workout for the chest is also giving you a good workout for your arms. Start the close grip push up by bending your elbows to lower your body towards the floor, then press your hands through the floor, to raise your body back to the starting position. Focus on keeping your back flat, and core engaged. Again, you should feel this push up variation more in your triceps.

Beginner push up modification: Close Grip Push Up On Knees

Close Grip Push Up On Knees

It’s important to push yourself during this 4 minute tabata workout. However, if this push up variation is too difficult, you can complete the close grip push up on knees.

Complete this push up variation for 20 seconds.

Once the 20 seconds is up, the second push up interval is done.

Rest for 10 seconds, then keep kicking butt by moving onto the third push up variation set.

A3. Side To Side Moving Push Up

Side To Side Moving Push Up

Reps: 20 seconds

Rest: 10 seconds

Coaching cues: In set number 3, you’ll be completing one of my favorite push up variations, the side to side moving push up. In this push up variation, you’ll complete a regular push up, then immediately shift your hands and feet to the right, and complete another push up.

Remember, the set only lasts for 20 seconds, so get past the physical pain, and keep pushing. Mind over matter.

Beginner push up modification: Side To Side Moving Push Up On Knees

Side To Side Moving Push Up On Knees

If this push up variation is too difficult, complete the side to side moving push up on knees. Only your hands move from side to side, as your knees stay planted.

By now you should be feeling good!

Next up is the last push up variation set with your hands planted wide and your fingers pointing outwards.

A4. Wide Grip Push Up With Fingers Pointing Outwards

Wide Grip Push Up With Fingers Pointing Outward

Reps: 20 seconds

Rest: 10 seconds

Coaching cues: Take a nice wide grip with your fingers pointing outward. Bend your elbows to lower your body all the way to the ground, then press the floor away from you to get back to the top. Make sure to keep breathing. By having a wider grip, with your fingers pointing outward, you’ll feel a different contraction, as you target more of the outside of the chest.

Beginner push up modification: Wide Grip Push Up With Fingers Pointing Outward On Knees

Wide Grip Push Up With Fingers Pointing Outward On Knees

If that push up variation is too difficult, complete the wide grip push up with fingers pointing outwards on knees.

Don’t be ashamed, there’s nothing to be embarrassed about doing push ups from your knees.

That’s the first round of this 4 minute push up tabata workout for the chest

You only have one more circuit to go.

Then that’s it.

By now you should definitely be sweating, with your heart rate elevated.

All this in just 4 minutes.

Rest 10 seconds, then get back into it by completing the second circuit of A1-A4 push up exercises.

Tabata Workout 4 Minute Pushup Challenge

Alright, nicely done!

That was another kick butt, 4 minute, fat burning tabata workout.

Implement this 4 minute tabata workout as a workout finisher at the end of your strength training workout, or after you wake up in the morning.

These intense, but quick tabata workouts, will help you boost your metabolism, and burn fat more throughout the day.

I hope you enjoyed this 4 minute push up tabata workout for the chest

If you did, I want see you put yourself through this workout.

Simply record a video of yourself, completing this 4 minute push up tabata workout for the chest, then tag us on Instagram @LiveLeanTV.

Also, please click the social media logos to share this tabata workout with your friends, and subscribe to our Live Lean TV YouTube channel.

Don’t forget to leave a comment below on what you want to see on future episodes.

When you show us the love, we’ll keep sharing these workout videos with you, especially if you’re getting amazing results.

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!

36 responses to “4 Minute Push Up Tabata Workout For The Chest

  1. Hello sir…!!! I hve been following all of ur wrkouts for a long time . I hve lost a significant weight. Thankyou for all your workouts…!! Your lemon water challenge has also helped me. Just wanted to ask i have heard from my friends that joining a gym and leaving it after couple of months causes you to again gain fat if you don’t continue your gym… is it true..??

  2. Hi Brad, i love your TABATA workouts! Return of the jacks and plank the steel of abs is my favourite!
    I was just wondering if there’s any TABATA workout for back muscles? I would love to add that into my TABATA workout list! Thanks man!

    1. Hey Choe, thanks for the comment and glad you’re enjoying the workouts. I will add a back Tabata Workout to the video list. The only thing with back workouts are they usually require equipment as it’s all pulling motions. Let me see what I can come up with.

  3. so you mean without weight-lifting i can’t loose my belly fat ??
    but i can’t do weight-lifting because i am only 15 years old.
    so sir please tell me a solution to this !!!!

    1. doing pushups, squats, lunges, etc are all body weight movements. it’s still lifting weights even if it’s bodyweight. keep following my workout videos and you’ll be fine.

  4. is it important to do weight-lifting along with these workouts to loose belly fat ???
    without weight-lifting can’t i loose my belly fat quick ???

  5. can i do any 1 of your workouts just going before to bed at night ????
    will it be effective the same as during the day ????

  6. Hey

    great workout. I just finished my tabata workout. I have done Push Up Burpees, Jump Squats , High Knees and reverse lunge. Tomorrow i will try the push up tabata.

    Greets from Germany

  7. hello!!! i have started doing these tabata push-up modifications.but i am feeling a lot of pain in whole of my arm that i am not able to do these push-ups now.can u please tell me a solution to this ???

  8. hello!! Sir is it imp to do these tabata workouts only after strength training because I don’t do strength training. SO will it be effective ?? My age is 15.

  9. will these push-up modifications only 4 minutes a day along with healthy food be able to reduce my belly fat ??

  10. Oh boy – that’s one tough workout! I’ve pinned that for when my rest/recovery week is over. How often would you recommend doing that workout if say I was looking to build core and upper body strength for the swim phase of a triathlon?

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