4-Minutes to a New You Workout

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In just 4 minutes per day, you’ll be on your way to a slimmer and trimmer you! Research has shown that it can take only 4 minutes of vigorous exercise to burn fat for up to 24 hours and create a new, healthy you. This 4-minute transformation workout can give you that physique you’ve always wanted if performed on a regular basis. It’s based on the Tabata protocol, a training method that was originally used by the Japanese Olympic speed skating team, and produced amazing results. But you don’t have to be a professional athlete to reap the benefits! With this routine, you can burn fat and get in shape in just 4 minutes!

4-Minutes to a New You Workout

This workout is quick and has lasting results.
Author: Gale Compton


  • Perform the 4 exercises above for 20 seconds each, with 10 seconds rest in between. 
  • Complete two circuits.
  • That's 4 minutes and you're done!
  • Repeat this workout daily for optimal results or mix it in with some of our other workouts to promote muscle confusion and keep your body guessing. 
  • Review the video below for the correct form.

We’ve amassed some of our favorite Tabata workouts. With 4 minutes each, you have loads of options to look amazing:

Summer Total Body Tabata Challenge
Tabata Interval Training
Ya Gotta Tabata On The Treadmill!
Jazzed Up Jacks and Jumps Tabata Workout
4 Fat Blasting Moves – Jump To It Tabata Workout!
Afternoon Burn
4 Minute Fat Blaster plus Bonus Blaster
Beginners’ 4 Minute Fat Blaster

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You might also like our Total Body Transformation Program!

Have you just started a new exercise program or challenge? We’d love to hear about it. Leave a comment below.

Editor’s Note: Originally published Feb 5, 2014

One Comment on "4-Minutes to a New You Workout"

  1. Nicu Avram  February 28, 2014

    Great exercises. The best exercise is lateral jump. It works!


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