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4 Minute Tabata Workout For Weight Loss

Follow Along No Repeat Tabata Routine To Drop Two Sizes In Your Belt Buckle

On today’s episode of Live Lean TV, I’m sharing a brand new 4 minute tabata workout for weight loss to help you drop two sizes in your belt buckle.

I know you love these 4 minute tabata workouts because they’re quick, and more importantly, they work to destroy your body fat.

This follow along, no repeat tabata routine will help you do that.

All you need for this 4 minute tabata workout is:

tabata timer

When Is The Best Time To Do Tabata Workouts?

You can do any of our 4 minute tabata workouts every day, first thing in the morning, and/or directly after your weight training workout.

These tabata workouts help to really boost your metabolism.

Are you ready to drop two sizes in your belt buckle?

4 Minute Tabata Workout For Weight Loss

Here’s the breakdown of today’s 4 minute tabata workout for weight loss.

Total time:

One tabata equals 4 minutes.

If you’re feeling energetic, complete a total of 2-4 x 4 minute tabatas, to make this an 8, 12, or 16 minute tabata workout.


Complete 20 seconds per exercise.


Take a 10 second rest between exercises.


Since this tabata workout is comprised of 8 exercises, you will only need to complete 1 set per exercise.

That’s what makes this a no repeat tabata workout.


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

A1. Sprint

Reps: 20 seconds

Rest: 10 seconds

Sets: 1

Coaching cues: set your interval timer for 20 seconds, then complete an all out sprint. If you are completing this 4 minute tabata workout in the gym, you can do treadmill HIIT sprints. If you are doing it at home, you can perform high knee sprints.

A2. Walking Lunge

Reps: 20 seconds

Rest: 10 seconds

Sets: 1

Coaching cues: if you are completing this tabata workout in a small space, you can complete an alternating forward lunge.

A3. Bench Jump

Reps: 20 seconds

Rest: 10 seconds

Sets: 1

Lower impact modification: if you need a lower impact modification, complete a step up squat.

A4. Cross Knee Mountain Climber

Reps: 20 seconds

Rest: 10 seconds

Sets: 1

Note: the cross knee mountain climber is also referred to as the side to side mountain climber.

A5. Agility Ladder Lateral High Knees Shuffle

Reps: 20 seconds

Rest: 10 seconds

Sets: 1

Note: the agility ladder high knees shuffle is also referred to as side to side high knees. If you don’t have access to an agility ladder, simply complete the lateral high knees shuffle without it.

A6. Alternating Uneven Forearm Plank

Reps: 20 seconds

Rest: 10 seconds

Sets: 1

A7. Alternating Step Up Hop

Reps: 20 seconds

Rest: 10 seconds

Sets: 1

Lower Impact Modification: if you need a lower impact modification, complete an alternating step up.

A8. Diagonal Mountain Climbers

Reps: 20 seconds

Rest: 10 seconds

Sets: 1

That’s Your 4 Minute Tabata Workout For Weight Loss

Now I know you’re saying, “damn that’s good”, after that tabata workout.

In just 4 minutes you will be torching your metabolism and blasting stubborn fat.

However, as mentioned earlier, if you have more time, complete another 1-3 x 4 minute intervals.

Feel free to also do any of my other 4 minute tabata workouts here.


Check Out My Live Lean Meltdown Follow Along Workout Video Program

If you enjoyed this 4 minute tabata workout for weight loss, I guarantee you’ll love all my other Live Lean Meltdown tabata workouts.

If you want more tabata workout routines like this, go check out my at home 30 Day Live Lean Meltdown follow along video workout program.

In addition to the professionally produced, 30 minute no equipment “Main Event” cardio workout, this program also includes 6 exclusive 4 minute tabata workouts and 2 “Brad Says…” 5 minute workouts that I have not shared on our Live Lean TV YouTube channel.

Live Lean Meltdown is guaranteed to get you sweaty.

Rock Hard Abs Workout Live Lean Meltdown Workout DVD

Get the full Live Lean Meltdown program here.

Once you purchase, you’ll also get instant access to a total of 10 videos.

Live Lean Meltdown Workouts Include:

  • “Main Event” 30 minute workout
  • “Start Getting Lean” 4 minute tabata workout
  • “Ripped Core” 4 minute tabata workout
  • “Explosive Gains” 4 minute tabata workout
  • “Shredded In 4” 4 minute tabata workout
  • “Toned & Ready” 4 minute tabata workout
  • “Beach Body” 4 minute tabata workout
  • “Brad Says: Fat Can’t Live Here” 5 minute workout
  • “Brad Says: Sweat Is Your Fat Crying 5 minute workout
  • Bonus: “How To Make Your Own $2 Agility Ladder In Just 2 Minutes

The full Live Lean Meltdown program is available here.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did you enjoy this 4 minute tabata workout routine to get lean?

If you enjoyed this 4 minute tabata workout routine to get lean, show your love by clicking the social media buttons to share this with your friends.

Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

Today’s Question Of The Day:

  • Do you like following at home follow along workout videos? If so, which ones are your favorite?
  • Do you tabata? If so, what time of day do you normally do your tabata routines?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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0 responses to “4 Minute Tabata Workout For Weight Loss

  1. 21saywhat21 if you get body cramps then u need to drink more water. That
    means that you dont drink alot of water. U need too drink alot of water .
    Everyday 2 a 2.5 liters

  2. 21saywhat21 … my opinion is better to run up hill. That is much better to
    run with weights.
    If you run up hill especially in sand. Then the weight loss cardio and
    endurance will be . You will improve much legpower and muscle. U can start
    with 20 min and do that 1 a 2 times a week after 4 weeks u will do 40 min 1
    a 2 times a week. You will have a monster cardio condition.

    I did 40 min uphill and 1 a 2 times a week and run once a week normaal 5
    km. I run 5 km in 21 min so that is pretty good.

    Good luck

  3. You deserve way more views than most of the fitness YouTube channels get. I
    implemented most of your Cardio Tabata Workouts and I’m enjoying it way
    better than 45mins of running on the treadmill. Keep up the awesome work
    and hope to see some more Tabata related workouts.

  4. Brad, I want to increase my fat loss, speed and cardio endurance. Is
    sprinting with leg weights safe? Or is there a risk of injury using this
    method? I thought maybe sprinting holding a sandbag would be better/safer
    on my joints. I want to really incinerate my fat as quick as possible!
    Also, to increase my endurance, are tabata, dance, and jump rope enough? Or
    should I incorporate long distance jogging because I seem to get out of
    breath quickly (and have a hard time catching my breath while still active,
    but I catch body cramps if I stand still too long or even do a low
    intensity active rest for too long preventing me from going back to high
    intensity). I wasn’t sure if quick cardio bursts will help with that.
    (Haven’t been doing it long enough to notice yet) but its annoying. It
    seems like I could get so much out of my workouts if I didn’t lose my
    breath so quickly.

  5. I’m just wearing my running shirt I got from doing a run event my nike
    shirt and Asics shoes.. Good workout

  6. Some of these high intensity moves are hard on my bad knee and consequently
    my lower back. Dr says these kinda moves r bad for me. Do the live lean
    workouts have modified moves while still maximizing burn?

  7. Was wearing my black gym shorts with black shirt with my gold gym gloves
    and shoes from walmart, supporting the wall to the mart woot… but I like
    the gear you were wearing ima take a look into it.

  8. I just want to ask a question, is brown rice good or even “ok” for fat loss
    because I really enjoy it and Im determined for all exercises I eat only
    once in a day is that fine?

  9. Please do some kettlebell workouts. I always look for good workouts and i
    am very much interested in Kettlebells. I trust your workouts and hope you
    will add in this amazing piece of equipment in the future workout videos.

  10. hi i was wondering how many minutes a day i should spend do these workouts
    and or which ones i should choose i am 12 and weigh 130 i am looking to
    drop 20 pounds if you could reply and tell which are the best work outs for
    me and how long should i be doing them for

  11. Great job brad, hey would you make a video for how to gain muscle with only
    bodyweigjt, i mean range of reps, rest, you know. Thanks

  12. What brand of workout clothes are you rocking today? Thanks TLF Apparel for
    hooking me up with the Train Like A Freak lifting tank and shorts as seen
    in the video. Save 20% Off All TLF Apparel: (Coupon
    Code: 20TLF001)

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