4-Minute Tabata Body Blast

Burn fat and test your endurance in less time than it takes to finish your favorite song.

Tabata workouts are the most pain and fun you’ll have in four minutes. Although they can be their own workout, I usually add them at the end of a workout to get an extra fat-burning boost. Whether you need a quick exercise routine for your lunch break or want to add an extra challenge to your existing workout, our 4-minute tabata body blast will help you burn fat in less time than it takes to finish your favorite song.

The only equipment you’ll need for this total body workout is a jump rope. From there, it just takes a few minutes time and some hard work. Ensure that every second is spent working as hard and as fast as possible for maximum results. That also means you’ll truly enjoy every rest period — trust me, you’ll need it. You’ll also need an interval timer, which is available on most phones.

4-Minute Tabata Body Blast

4-Minute Tabata Body Blast

Tabata workouts are very specific: 20 seconds on, 10 seconds off. Then, repeat the process until you complete four rounds. Those 20 seconds of work should be pushing as hard and as fast as possible. Don’t compromise your form, and be sure to focus on your breathing. During the rest period, take the full 10 seconds to catch your breath. The work is hard but the time will go by fast! Enjoy this workout three times a week.

  • Burpees: One of the best and most grueling total-body exercises.
  • Rocking Plank: Give your legs a break while you work on creating a stronger, tighter core.
  • Jump Rope: Back to your legs, jumping as fast as you can.
  • Breakdance Exercise: A fun twist on dancing to build a stronger core and toned arms.

If you’re short on gym time, you’re most likely short on cooking time. Try making one of these Scrumptious Lunches that are ready in only five Minutes.



Rocking Plank

Jump Rope

Breakdance Exercise

Want a total body workout? Try our 7-Day Total Body Pilates Challenge to tone and strengthen your entire body.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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