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4 Minute Train Like An Athlete Tabata Workout

No equipment full body tabata workout

On today’s episode of Live Lean TV, I’m back with another 4 minute train like an athlete tabata workout, that requires no equipment.

During this 4 minute tabata workout, you’re going to be getting sweaty as you train like an athlete.

I’m going to kick your butt, athlete style.

I recommend most people focus on functional training when it comes to exercise.

What is functional training?

Functional training is all about incorporating movements into your workout, that prepare your body to perform better in life, at work, or in sports.

Many functional workouts help you build strength, power, and speed.

That’s how athletes train.

Lets be real.

Working out shouldn’t always be about beach muscles.

Sure big muscles can look good, but what can you do with them?

That is what this 4 minute train like an athlete tabata workout is all about.

This 4 minute train like and athlete tabata workout incorporates:

We’re doing it athlete style.

You may be saying, “but Brad, I’m not an athlete”.

My response, “do you have a body?”.

Well according to my friends at Nike, this means you’re an athlete!

If you have a body, you are considered an athlete.

Love it!

So are you ready to train like an athlete?

All you need for this 4 minute train like an athlete tabata workout is:

tabata timer

If you haven’t picked up your tabata timer yet, get a funky color like mine here.

Once you’re ready, press start on your tabata timer, good luck, and lets get sweaty.


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4 minute train like an athlete tabata workout

Here’s how this 4 minute train like an athlete tabata workout 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. Side To Side Lateral Run (Side To Side Running)

Reps: 20 seconds

Rest: 10 seconds

Side to Side Lateral Run

Coaching cues: first exercise is the side to side lateral run. Rather than the stationary high knee sprint, you’ll be moving laterally from side to side. Keep looking straight ahead as you bring your knees up and pump your arms, similar to a sprint. Focus on quick feet, while keeping an upright torso, with your back flat and shoulders pulled up. After just 20 seconds of the first exercise, your heart rate should be elevated.

A2. Plyometric Push Up Jack (i.e. Seal Jack Push Up)

Reps: 20 seconds

Rest: 10 seconds

Plyometric Push Up Jack

Coaching cues: for the next exercise, get down on the ground and complete a plyometric push up jack. This looks like a seal jack version of a plyometric push up. You’re going to love this one. Complete a push up, exploding up with both your feet and hands coming off the ground, then landing with extended arms in a narrow grip. Immediately complete another push up. If you couldn’t tell, we’re kicking up the intensity with this 4 minute train like an athlete tabata workout. Take a 10 second break, then move on to mountain climbers.

Beginner modification: If that is too difficult, complete a regular plyometric push up, or a standard push up.

A3. Mountain Climber

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: get back down on the ground, keep your back flat, and drive your knees in with quick feet. This will help improve your foot speed. Since you’re maintaining a straight arm plank and driving your knees in, this really targets the entire core and midsection of your body. Don’t forget to breath. After 20 seconds is up, you’ve just completed the third exercise. One more exercise to go. By now you should definitely be breathing hard.

A4. High Knee Sprint (Running On The Spot)

Reps: 20 seconds

Rest: 10 seconds


Coaching cues: the final exercise is the high knee sprint. Keep looking straight ahead as you pump your arms and drive your knees up. Focus on quick feet. Pretend like there is a fire below your feet and if you don’t increase your foot speed, you’re going to get burned. Again, don’t forget to breath.

Good job, that’s one circuit, one more to go

You may think I’m crazy for what I’m about to say, but I know you can do it.

You still have one more round to go.

Take a 10 second break, then go back to the beginning, and complete one more circuit of the A1-A4 exercises.

By the way, if you’re still wearing a shirt at the end of the first circuit, join me and take it off for the final circuit.

This finish line is close, so embrace the pain, and push your body outside of your comfort zone.

That’s where the results happen.

4 minute train like an athlete tabata workout

Congratulations on completing the 4 minute train like an athlete tabata workout

This tabata workout may have been the hardest one to date.

So embrace that sweat and don’t forget to drink a lot of water to help you recover.

Use this 4 minute tabata workout as a workout finisher at the end of your strength training routine 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.

Speaking of night, you definitely earned a good sleep tonight.

If you enjoyed this 4 minute train like an athlete tabata workout, click the social media buttons to share it with your friends.

Also subscribe to our Live Lean TV YouTube channel and comment below what you’d like to see in future posts.

I’ll be back tomorrow with another awesome Freestyle Friday post.

If you’re looking for workouts that quickly burn fat, check out more of my 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!

14 responses to “4 Minute Train Like An Athlete Tabata Workout

  1. Love that you said it’s about being functional! that is my biggest gripe with having met jackie warner, it’s about being lean, but you can’t do anything with it!

    i’m right now trying to figure out the best schedule to balance marathon training with flexibility with building a better physique…might be too many goals at once…but I’m willing to try. 🙂

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