The 4-Minute Tabata Workout That Burns Calories and Builds Strength

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If you are running out of time, which is the only reason to skip your exercises, we have a solution for you. Here is a Tabata workout created by the trainer KaisaKeranen that takes only four minutes and doesn’t require any equipment.

This workout challenges you to go harder for a short period. It contains cardio/strength moves that engage your overall body, which is a perfect formula for a fast-and-furious workout.

How to do:

–           Perform as many reps as possible for 20 seconds,

–           Rest for 10 seconds.

–           Then repeat the circuit 2 to 4 times

Equipment needed: A mat if you’re on a hard surface.

  1. Two to one Lateral Jumps


–           Starting position – Standing on the mat, feet hip-width apart

–           Swinging arms, hop sideways onto the mat and land on the front foot only, then hopping in the same direction land on both feet.

–           Switching direction, hop from two feet to the front foot to two feet.

–           Continue hopping back and forth.

Perform as many reps as possible or 20 seconds

  1. Single-Leg Dive Bomber


–           Starting position – A downward facing dog, floating right leg up into a three-legged dog, keeping a straight line from toe to head.

–           Bending elbows to scoop body down and forward, skim face and chest, then belly button over the floor.

–           Pressing up to upward facing dog, hold the right leg off the floor.

–           Shift back to downward facing dog with the right leg lifted.

Perform as many reps as possible or 20 seconds. Switch sides each round.

  1. Lunge Switch to Hurdle Kick


–           Starting position – a lunge with the left leg forward.

–           Circling right leg forward and around, lowering back into left lunge jump and switch to the right lung,

–           Jump and switch back to left lunge.

Perform as many reps as possible or 20 seconds. Switch sides each round.

  1. Hamstring Stretch Plyo Push-Up


–           Starting position – standing with feet hip-width apart, hinge at the hips, placing palms on the ground in front of feet.

–           Falling forward, land softly in the bottom of a push-up position.

–           Pushing off hands, lift hips to hop hands backwards, halfway to feet.

–           Push off hands and return to starting position.

Perform as many reps as possible or 20 seconds.