Afternoon Fitness Burn | 4-Minute Workouts

Set aside four minutes in your afternoon, and get ready to feel the burn!

I think it’s safe to say that we’ve all experienced that mid-day energy dip at some time or another. While nothing sounds more appealing than a nap right about then, we actually have an even better pick-me-up for you! The 4-minute Afternoon Burn workout will boost your energy and help you to burn fat for more than 24 hours afterwards.

Exercising gets your heart-pumping and blood-flowing. This causes more oxygen to flow through your veins, which is how it wakes you up! The 4-minute training protocol is referred to as tabata training. It combines short, but intense bursts of exercise with even shorter rest periods to crank-up your metabolism. You’ll feel energized, awake, and focused!

4 Minute Afternoon Burn Workout

What you need: a yoga mat; and an interval timer

What to Do: Perform each move for 20 seconds and rest for 10 seconds after each move. Repeat the circuit 2 times. For best results, complete the Afternoon Burn workout 3-5 times weekly. We’ve included instructional videos below, to ensure that you’re using proper form.


  1. Power Jumping Jacks
  2. Bicycle
  3. Mountain Climbers
  4. Forward Lunge

Instructional Videos

Power Jumping Jacks


Mountain Climbers


All too often, we make fitness much more complicated than it ever should be. Your body is the only workout tool that you need, and this afternoon burn workout does a great job at demonstrating that! In just 4-minutes, it will take you from scatter-brained & lethargic to focused & energized so that you can take on the rest of the day!

If you enjoyed this 4-minute Tabata workout, consider trying these other quick and effective routines!

Also, don’t forget to follow us on Facebook, Pinterest and Instagram. That way, you’ll be the first to know about all of our newest fat-burning and waist-slimming workout routines.

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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