Tabata Workout Program: Lose Fat Fast In Just 4 Minutes [Video]

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Lose Fat Fast In Just 4 Mins – Tabata Workout Program

If you haven’t heard of Tabata workout programs yet, you’ve been missing out. This form of workout is named after a Japanese researcher named, who else, Tabata.

Tabata workout programs are quick (only 4 mins) and they not only burn fat fast…it also helps build lean muscle and increase VO2 max (cardiovascular strength).

Fat Burning Tabata Workout Program Example

Total time: 4 mins

Work time: 20 sec (as many reps as possible with good form)

Rest time: 10 sec

Exercise:

1. Jump Lunges

2. Jump Squats

3. Burpees

4. Pushups

For example: 20 seconds of Jump Lunges, then a 10 sec rest, 20 seconds of Jump Squats, 10 sec rest, etc until all 4 minutes are up (a total of 8 sets).

Remember: the goal of the Tabata Workout Program is to do as many reps (with proper form) as possible in the 20 second work period. AND ONLY REST FOR 10 SECONDS!

How Do I Time The Tabata Workout Program Intervals?

To do a Tabata Workout Program 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, give the GYMBOSS a try. Simply set the timer to 20 sec work intervals and 10 second rest intervals, then the GYMBOSS will beep/vibrate or both 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!

Tabata Workout Program

Other Tabata Workout Program Exercises

Since you’re only doing one exercise, be sure to choose an exercise that incorporates full body movements that incorporates multiple muscles and joint movements.

For example, here are some of the best Tabata Workout Program exercises to use:

– burpees

– squats

– jump rope

– box jumps

– …you get the point.

How Do I Measure Progress With A Tabata Workout Program?

It’s simple. Record the lowest amount of reps completed in any set. For the following Tabata workout, try to beat that rep count (with proper form).

That’s it…in just 4 minutes you’ll be sweating, incinerating fat, increasing heart health, and getting stronger.

Click here ’”> GYMBOSS if you don’t have a GYMBOSS yet. This tool is awesome and will keep you on track!

Hope you enjoyed this sample Tabata Workout Program

 

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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.

96 responses to “Tabata Workout Program: Lose Fat Fast In Just 4 Minutes [Video]

  1. If you are looking to get ripped, you should google MAD Muscle Ripper. That might help you get the body you deserve.

  2. Diet Plan called Proladox Diet Plan kept appearing here on different videos and I thought they were scams. However after my work buddy follow it, and finally lost crazy amounts of weight by using it without starving herself., I’m persuaded. Do not take my own word for it, search for Proladox Diet Plan on the internet.

  3. This video is amazing! It helps me recall of the time when my sister used Proladox Diet Plan to lose 18 lbs and enjoy being healthy again! Most people want to lose fat, however we also need to remain healthy and balanced, and that is what Proladox Diet Plan gifted.

  4. Hello, have you seen H6x Muscle Monster? (Go Google it) You will learn about the serious crimes we commit against our bodies. With H6x Muscle Monster, you will discover how to get ripped fast.

  5. Hi man first thx for the video but i’ve a question.. . I tried this tabata with my gymboss but.. you say 8 sets.. so do i have to set my gymboss to 8 rounds of 4min???So in total 32min?? Because 1 round is 4min right?? Btw: the first three exercises is imo not very good for the knees man.. especially when you’re a heavyweight..

  6. My coworkers laughed when I told them I was going to bulk up with “MAD Ripped Muscle”, but then I showed them the results. Google MAD Ripped Muscle to see their reaction. (It was epic!)

  7. When considering eating healthy, you must never fall victim to modern fad diets. Extreme diet plans are a threat for your health, especially ones that seriously restrict your everyday nutritional intake. Many of these fad diet plans work for a short period of time and then the benefits decrease after a while. It is best to check out Proladox Diet Plan on google since it is not just another fad diet where you starve yourself.

  8. Hello there! Thanks for this helpful video. By the way, I notice a lot of people keep on talking about Proladox Diet Plan, but I’m not sure if it’s good. Have you considered Proladox Diet Plan? I’ve heard some amazing things about it and my cooworker lost tons of weight with it, but she refuses to tell me 🙁

  9. It still surprise me, just how lot of people do not know about Proladox Diet Plan, although a lot of people get good results because of it. Thanks to my work buddy who told me about Proladox Diet Plan, I’ve lost a ton of weight with it without starving myself.

  10. tried this, but settled for sprinting…only if its raining, u cant go out, otherwise u can even if its cold, just bundle up and put on 2 htats or a hat… sprinting burns fat, drains u and regulates apetite..my opinion is because it reduces stress totally and gives u the feel like ur in control

  11. Have you heard about Max Muscle Blueprint? (do a google search for it) It is a quick and easy way for you to get stronger fast.

  12. Yeah, I too am guilty of jumping through diet plan to others as well, I do believe that I need to have tested every single fat loss method that was available, however eventually not one of them made it easier for me to shed and maintain the weight off. I ended up trying for the very last time with the Proladox Diet Plan simply because my mate who told me great things about it and so far to date I have effectively lost 16 lbs in 3 weeks!

  13. Hi! Thanks a lot for this helpful video. By the way, I notice a lot of people keep on talking about Proladox Diet Plan, but I’m not sure if it is really good. Have you thought about Proladox Diet Plan? I’ve heard many awesome things about it and my cooworker lost tons of weight with it, but she refuses to tell me 🙁

  14. Hey this seems great. First i thought that it cant be that hard, its only 4 minutes after all. But actually seeing you a bit struggling here made me think it must be hard enough 😀 i love it. i hope it makes some difference to my body just by doing this

  15. Anyone tried the Proladox Diet Plan? I have heard several great things about it and my work buddy lost crazy amounts of weight with it.

  16. Wow! You are the first youtuber ever to respond on my comment! I feel honored, haha! Thanks for your work 🙂 I can’t wait to try another of your workout!!

  17. I’m gonna try this out, but I would prefer if you didn’t edit those videos, so I could excercise while watching you (that way I don’t have to search for my papers with the printed workout of what’s coming up next and – I don’t have an interval timer! 🙂 But love it! I just subscribed yesterday (found a video of food wars!) and I have to say – I’m already a big fan! 🙂 keep going!

  18. This video has good information, but I’m confused about the best diet plan which i need to work with, only because I have never taken any. Anyone tried using the Proladox Diet Plan? I’ve heard several people mention extraordinary things about Proladox Diet Plan.

  19. Hello, have you thought about this kind of diet plan known as the Proladox Diet Plan? My sister says it helps people lost a lot of weight. Is that possible? I also read numerous great review about this diet plan. Thoughts?

  20. When considering eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diets undoubtedly are a threat for your health, especially ones that seriously limit your every day nutritional intake. While they might generate fast weight loss, these diet plans will never be a long-term solution for your waistline. It is best to check out Proladox Diet Plan on the internet as it is not just another fad diet where you starve yourself.

  21. They laughed when I told them I would bulk up with Morsch Muscle Madness, but then they saw the results. Do a search on google for Morsch Muscle Madness to see their reaction. (It was epic!)

  22. This video is definitely fantastic! It helps me remember of the time when my sister used Proladox Diet Plan to lose 18 pounds and enjoy being healthy again! Most of us want to lose fat, but we also require to stay healthy and balanced, and that’s exactly what Proladox Diet Plan given.

  23. Anyone tried the Proladox Diet Plan? I have heard many great things about it and my cousin lost tons of weight with it.

  24. Yes, I too am guilty of jumping from weight loss plan to others as well, I do believe that I need to have tried every single weight-loss program that was available, however eventually not one of them made it easier for me to reduce and maintain the weight off. I ended up trying for the very last time with the Proladox Diet Plan mainly because my work buddy who told me amazing things about it and so far to date I’ve successfully lost 15 pounds in 3 weeks!

  25. My classmates laughed when I told them I was going to burn fat with Fat Blast Furnace, but then I showed them the results. Do a search on google for Fat Blast Furnace to see their reaction. (You should see their priceless faces!)

  26. respect to u!! just tried this work out thinking 4 min work out was nothing!! half way through i had to fight hard to keep going !! definately gonna keep this one

  27. Hey! Thank you for this useful video. By the way, I hear lots of people keep on talking about “Mobotandiet Secrets” (search on google), but I’m not sure if it’s good. Have you considered “Mobotandiet Secrets”? I have heard several awesome things about it and my sister lost crazy amounts of weight with it, but she refuses to tell me 🙁

  28. Hey!

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    As a favor to you, I examined this to various other methods, and you know what? Aston Fat Furnace still works significantly better. You will notice for yourself exactly why, (just run a Google search for “Aston Fat Furnace”).

  29. This still surprises me, how lot of people do not know about “Mobotandiet Secrets” (do a search on google), despite the fact that a lot of people get great result with it. Thanks to my cooworker who told me about “Mobotandiet Secrets”, I’ve lost plenty of weight with it without starving myself.

  30. Anyone tried the “Mobotandiet Secrets” (search on google)? I’ve heard several amazing things about it and my cousin lost a lot of weight with it.

  31. Hello there, have you heard of “Belly Fat Quencher” (do a Google search for it)? On their website you will find a helpful free video. This made it easier for Heather to eliminate her stomach fat. Hopefully it will help you too…

  32. Anyone tried the “Mobotandiet Secrets” (google it)? I have heard some unbelivable things about it and my buddy lost lots of weight with it.

  33. Hello there! Thanks a lot for this helpful video. By the way, I hear many people keep on talking about “Mobotandiet Secrets” (search on google), but I’m not sure if it is good. Have you thought about “Mobotandiet Secrets”? I’ve heard some incredible things about it and my work buddy lost a lot of weight with it, but she refuses to tell me 🙁

  34. This still surprise me, just how a lot of people don’t know about “Mobotandiet Secrets” (search on google), although many people get great results because of it. Thanks to my friend who told me about “Mobotandiet Secrets”, I have lost a lot of weight by using it without starving myself.

  35. Its still surprises me, how many people are not aware about Mobotandiet Secrets, even though a lot of people get good results because of it. Thanks to my work buddy who told me about Mobotandiet Secrets, I have lost crazy amounts of weight with it without starving myself.

  36. My classmates laughed when I told them I would bulk up with “Max Muscle Extend”, but then I showed them the results. Google Max Muscle Extend to see their reaction. (You should see their shock!)

  37. Hiya, have you experienced Slim Body Maximizer? (Google it) You will discover the serious crimes we commit against our bodies. With Slim Body Maximizer, you will discover how to lose weight quickly.

  38. I teach Tabata myself. Good to do someone elses workout. I enjoyed your beach workout. I live in central Canada. The problem is I cant get the sand out of my livingroom lol

  39. They laughed when I told them I would shed fat with Mimmu Fat Blast, but then I showed them the results. Google Mimmu Fat Blast to see their reaction. (You should see their priceless faces!)

  40. it will help, but i prefer you use it as a complimentary workout to your regular weight lifting workouts (or when you don’t have access to a gym…or the time)

  41. Hey, during this video, I edited it down just so you can see the exercises. In most of my new tabata workout videos, it’s all in real time so you can work out right with me. just hit play on the video.

  42. It appears that the timer is counting 10 second workout intervals through the entire video, not rests? I just watched this twice and compared it with the video timer and also with my phone timer…..

  43. Brad, Now you’re speaking my language. I love interval training. I tend to blame my hockey background for it — go all out, recover, repeat as needed.

    1. Hey Ralph, its the ultimate plyometric move to help increase lower muscle and joint strength, flexibility, speed, power, coordination, and balance. Also a killer cardio workout!

  44. Brad,
    I love and hate tabata workouts, I love the results I get from it, but hate it when I’m about halfway through it. I always include a tabata workout at the end of my weight session to finish my session. I find it really ramps up my metabolism, causing my body to continue to burn calories for hours after the session has finished.
    Niko

    1. Bang on Niko. I love throwing one of these workouts in at the end of my strength training routine to really crank my metabolism into over drive. Also like them first thing in the morning to wake me up.

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