Beginner’s Fat Burning Workout

It's time to burn some fat!

This beginner’s workout challenge will last all of 4 minutes! In 4 short minutes you will burn fat and continue doing so for up to 24 hours! If you are new to interval training or the official name, Tabata Protocol, you’re in for a kick butt workout!

Tabata Formula:
Complete routine 2 times
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8 = 240 seconds / 60 seconds = 4 minutes

Equipment Needed: light set of dumbbells, (3-5 lbs) yoga type mat, interval timer(Gymboss is a free app download)


1. Seal Jacks
2. Body Squats with Shoulder Press
3. Mason Twist
4. High Knee Jog  (see alternative March in Place video for those who have knee issues)

Seal Jacks

Body Squats with Shoulder Press

Mason Twist

High Knee Jog

March in Place (do this in place of jogging if you have knee issues)

Looking for more Beginner’s Workouts? Try these:
Shape Up Size Down Workout for Beginners
Total Body Workout for Beginners
Beginner’s 4 Minute Fat Blaster Workout

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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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  1. Doing an early morning workout at the gym and wanted to use your daily workout. What time is the workout posted for the day?

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