Burn Fat with Tabata Training | 4-Minute Tabata Workout ~ Fitness Models

Burn Fat with Tabata Training | 4-Minute Tabata Workout

4-Minute Tabata Workout

Follow the below routine to get started!

20 seconds on – 10 seconds off – start next exercise – and repeat!

Exercise #1: Bodyweight Squat

Begin with your feet shoulder width apart and place your hands in front of your body, level with the floor.

Start the exercise by bending the knees and sitting back with the hips into a squat position.

Squeeze the glutes and don’t allow the knees to cave or go beyond your toes.

Continue the movement as far as your flexibility allows and reverse the motion to return to the starting position. Repeat.

>>> 10-seconds rest

Exercise #2: Mountain Climbers

Begin this exercise in a push up position. Bend the knee and bring one leg towards your body until your knee is close to your hip.

Reverse the position using an explosive movement until the original leg is straight and the opposite knee is now at your chest.

Reverse again continuously until the twenty seconds are up.

>>> 10-seconds rest

Exercise #3: Push-ups

Start with your face towards the floor and your hands shoulder width apart while holding your chest up.

Lower your torso downwards until your chest is almost touching the ground.

Breathe out and push your body up to the starting position, squeezing the chest tightly. Pause for a few seconds and then repeat.

>>> 10-seconds rest

Exercise #4: Lunges

Begin with your feet shoulder width apart and place your hands on your hips to aid balance.

To do this exercise, step forward with one leg and bend at the knees to lower your hips.

When your rear knee is almost at ground level, reverse the movement out of the lunge.

NOTE: Do not allow the knee to travel beyond the toe and keep your torso straight throughout the exercise. Repeat with the opposite leg.

>>> 10-seconds rest

Exercise #5: Jumping jacks

Begin by standing with your feet beside each other.

In one movement, jump so that your feet go out to the side and lift your arms above your head.

Reverse the movement so that you return to the original position. Repeat the exercise for 20 seconds.

>>> 10-seconds rest

Exercise #6: Burpees

Start with your legs shoulder width apart. put your hands on the ground and with an explosive movement kick your legs backs so that your stomach is touching the floor.

Keep the elbows bent and push your arms up as though you are completing a push up. In an explosive movement, jump up and stand before jumping explosively into the air lifting your arms above your head.

Return to the starting position and repeat for 20 seconds.

>>> 10-seconds rest

Exercise 7: Tuck Jumps

Start standing up with a slight bend in the knees. With your arms in front of you, place your palms facing downwards with your fingers together.

Lower yourself quickly into a squat position and power upwards as hard as you can.

Push your knees towards your torso, aiming to touch your palms with your knees. Be careful as you land bending the knees and repeat for as many repetitions as possible in the twenty second time frame.

>>> 10-seconds rest