4 Minute No Equipment Tabata Workout For Beginners


The Get LOW Body Fat %: No Equipment Tabata Workout For Beginners

On today’s episode of Live Lean TV, I’m taking you through a 4 minute no equipment tabata workout for beginners.

If you’re looking to “get low” and lower your body fat %, give this 4 minute tabata workout a try.

In just 4 minutes, you can get an excellent shot of health, sweat, and of course all the health benefits that comes with training your heart.

We’re completing today’s “Get Low” 4 minute tabata workout on the beautiful waterfront in Bermuda.

All you need to complete this quick, no equipment workout is:

  • your bodyweight
  • a tabata timer

If you haven’t picked up your tabata timer yet, here’s a link to get yours today.

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4 Minute No Equipment Tabata Workout For Beginners:

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.

When you’re ready, press the start button on your interval timer, and lets get down on the ground to complete the first 20 second exercise.

Number of circuits:

2 circuits.


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

A1. Spiderman Lunge (a.k.a. Spiderman Crawl)

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: get into a straight arm plank position, then bring your knee to the outside of your elbow. Alternate sides for 20 seconds. Make sure you keep breathing throughout the movement.

A2. Straight Arm Plank Knee Tuck (a.k.a. Modified Burpee/Mountain Climber)

Reps: 20 seconds

Rest: 10 seconds

Straight Arm Plank Knee Tuck

Coaching cues: get into a straight arm plank position, then kick your feet in towards your chest, stick the landing, then jump back out to the straight arm plank position.

A3. Push Up

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: if you’re not able to complete a standard push up, you can complete the push up from your knees.

A4. 45 Degree Forward Prisoner Lunge

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: complete the 45 degree forward prisoner lunge with one leg, then switch legs and continue alternating for 20 seconds.

That’s the first circuit completed.

Rest 10 seconds, then complete exercises A1-A4 again, for a total of 2 circuits and 8 sets.

Finish off strong and challenge yourself to increase your heart rate during the second circuit.

This 4 minute tabata workout may look easy, but it’s not.

As you progress with the workout, the 20 seconds seem to get longer and longer.

So don’t forget to breathe!

That is another edition of our 4 minute tabata workout series.

No Equipment Tabata Workout For Beginners

When should you complete this 4 minute no equipment tabata workout?

Complete this “Get LOW 4 minute no equipment tabata workout for beginners” first thing, after waking up in the morning, to kickstart your metabolism.

Or complete this tabata workout as your workout finisher at the end of your resistance training workout program, to really boost your metabolism.

Either way, this workout is designed to burn more calories, hours after you’re finished.

If you enjoyed this 4 minute no equipment tabata workout for beginners, share it with your friends via the social media icons.

Also, don’t forget to subscribe to our Live Lean TV YouTube channel and let us know in the comments below what you’d like to see on future episodes.

Check out our “Return of the Burpee” 4 minute tabata workout here.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals!

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.

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