4-Minute Fat Blaster for Beginners

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Get ready to lose those extra pounds with this quick routine. Tabata is one of the best workouts for reducing cellulite and the waistline.

4-Minute Fat Blaster for Beginners

Continue burning fat up to 24 hours with this 4 minute beginner's workout. Our quick & easy Fat Blaster is a very effective tool toward burning body fat when performed at high intensity.
Author: Gale Compton


  • Interval Timer


  • Perform each exercise for 20 seconds.
  • Rest 10 Seconds after each exercise.
  • Complete routine four times.
  • Review videos below for correct form.


Perform this workout up to six times weekly for optimal results.  

March in Place

Body Squats

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14 Comments on "4-Minute Fat Blaster for Beginners"

  1. Jo Wise  February 1, 2012

    Skinny Ms. Fitness. I wanted to share with you how AMAZING these workouts are. I saw your post several weeks back and was skeptical and curious at the same time. I have been faithful for the past 3.5 weeks giving 100% and WOW! The workouts are addicting and best of all they truly do increase stamina, endurance and burn fat. Today, I wore for the first time a dress that I bought three (3) months without the assistance of SPANX!!! : ) So excited for the increase in intervals and the fat to be blasted!!! Thank you for this forum and these workouts!!!

    • Skinny Ms.  February 1, 2012

      Jo, You just made my day!!! It's comments like yours that motivates me to continue creating daily workouts and fat blasters. You are so very welcome!! 🙂 ~Skinny Ms. Fitness

      • Michelle  February 1, 2012

        any suggestions on what else should be supplemented with this. I am at 292 and I have lost 23 pounds will start this today, but what about calories and other thing? I would like to lose 100 more pounds. PLEASE HELP< MISERABLE AND SCARED!!!

        • Skinny Ms.  February 1, 2012

          Michelle – Your best bet is to talk to your doctor about what a healthy caloric intake is for you. It will be different for everyone, so be sure he gives you a number appropriate for you. Not just some random number that sounds good to him at the time. Talk to your doctor and let him know you are making changes. You absolutely want that type of input and support with something like this. Start with the little things. Change one thing every week until you've changed your lifestyle to something much healthier. Whole foods that nourish your body are always the way to go, for everyone in any condition. So what you have to do now is figure out how much of those whole foods you should be eating. Once your doctor gives you a good number, keep a record of what you eat. MyFitnessPal.com is a great tool for that if you are on line a lot. If not, a new check register is a great way to keep track of your calories for the day. You can do this! You are not alone!

  2. Mirondasanson  May 2, 2012


  3. Lori Pettijohn Yeary  August 15, 2012

    Any idea how many calories you can burn with this workout?

    • Skinny Ms.  August 15, 2012

      Lori, Not sure. I recommend you read this article about how these routines burn fat for 24-36 hours. Calories, not sure!

  4. Bonnie Judge  November 12, 2012

    I am definately a biginner and weigh in at over 250lbs, so first of all thank you so much for offering these tips! I have very bad knees, I can do the knee lift that you show but cant do the squats, is there something I can substitute them for?

  5. Maggie  January 29, 2013

    Im not overweight, or unhealthy, but I have some of the worst eating habits of anyone I know and I never work out. I'm tired of feeling like a failure when my friends talk about their sports and workouts, but I'm completely clueless and I'm too intimidated to ask them for help. Do you have any advice? Im ready to fix it but dont know how.

  6. Maddie  November 6, 2019

    For this fat blasting article, the are just two exercises? Running in place and squats? Seems like there should be more to this article.

    • Gale Compton  November 11, 2019

      Maddie, Tabatas can have up to four exercises. This particular one has two but feel free to check out others on the site. 🙂

  7. Roxanne Mordh  February 20, 2020

    Can you make this pinnable on Pinterest I tried and it says it’s not pinnable. Thanks

    • Gale Compton  February 20, 2020

      Roxanne, It needs a pin created. We’re getting that done today. Thank you so much for letting us know. We love our readers. 🙂


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