4 Minute Fat Burning Tabata Workout


4 Minute Fat Burning Tabata Workout

Instant weight loss might be the dream for many. However, the reality is different. Weight loss comes with a lot of hard work and physical work. You can’t believe ads that say you can lose 5 kilos in 15 days, it is surely scam. Also, taking pills and medications to lose weight will also not help as most of the pills that are meant for weight loss come with a lot of added side effects. These pills will reduce your weight, but the side effects that come with these pills will make sure that you wished you never lost weight.




Tabata is a type of high intensity interval training which is becoming the go-to work out just not for athletes but also celebs. It’s the hardest work out you will ever do in your entire life. But still, it’s worth doing. Just 4 minutes of Tabata work out can improve your aerobic and anaerobic capacities, resting metabolic rate, VO2 max, and help you burn more fat. This can definitely make you 100% leaner than a 60 minute aerobic workout.

All you need to do this type of workout is to choose any type of activity such as running, jumping rope, biking, etc. And do it for 20 seconds. Then 10 seconds of rest should be taken and repeat 7 more times. Yes, a total of 8 rounds should be done. The 20 seconds workout should be done as hard as possible. You have to put your 100% effort in these 4 minutes. Add minimum 2 – 3 sessions a week.

Get Started:

If you are doing it for first time, start with one comfortable to you. Many choose sprinting on treadmill.

Get timer. You never know when those 20 seconds and 10 seconds have passed. It’s recommended to use one.

You need start the next round as soon as the 10 seconds of your interval is over. I know you are pretty tired and feeling the pain badly but just few more rounds left.

Workout Ideas:

1. Mountain Climbers:


20 seconds of mountain climbers followed by 10 seconds of interval.

Take the pull plank position and alternate running your knees into your chest as fast as possible. You should be completely out of breath by the end of 20 seconds.

2. Squat Jumps:

tabata squat jump

20 seconds of squat jumps should be done followed by 10 seconds of interval.

Do a squat and then quickly jump making your hands over head and then landing back in a squat. Do this as fast as possible. Put your maximum effort these 20 seconds.

3. Burpees:


20 seconds of burpees should be done followed by 10 seconds of interval.

Stand with feet hip apart from each other. Do the squat down to the floor and put hands on the ground. Jump into a full plank position and quickly jump back into a squat. Then immediately jump upwards reaching your hands over head. If you want to make it more challenging, then add a push up to it.

4. Ski Mogules:

tabata ski

20 seconds of ski mogules followed by 10 seconds of interval.

These are side to side squat jumps done with feet. With the help of your arms, move side to side as fast as possible and jump as high as you can. Yet again, do not forget to put your 100% effort into it.

After doing this workout, give yourself some time to relax. If time permits, do few stretches. With the right choice of workout you can get maximum benefits than you can imagine. With Tabata you can reach your targeted goal in lesser time compared to other workouts.

Will you be able to do this 4 Minute Fat Burning Tabata Workout?

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