4 Minute Fat Blaster for all Fitness Levels

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This fat burning workout will tone your body from head to toe and keep you burning fat for up to 24 hours! This workout can be modified for all types of exercisers, simply follow along with the recommended number of circuits for your fitness level. Let’s get moving!

Equipment Needed: Yoga mat or soft surface, water,  interval timer

What To Do: Complete each exercise for 20 seconds as fast as is safely possible, resting for 10 seconds between each exercise. Watch all video demonstrations before beginning your workout.

Beginner Level: Complete this circuit 1 time.
Intermediate Level: Complete this circuit 2 times.
Advanced Level:  Complete this circuit 3 times.


1. Seal Jumps
2. Push-ups
3. Body Squats
4. Scissors

Seal Jumps

Push-ups for Beginners

Intermediate Push-ups

Advanced Push-ups

Body Squats


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6 Comments on "4 Minute Fat Blaster for all Fitness Levels"

  1. Amelia Fiser  February 25, 2012

    Thanks! DId both rounds, watched my belly fat flop and thought of what my stomach will look like in 2months because I am NOT done!  🙂

  2. Shelleyk34  March 27, 2012

    omg!  That hurt so good.  LOL

  3. laura  May 6, 2012

    What kind (if any) of warm up or pre-stretching do you recommend before doing this warm up? 

    • skinnyms  May 7, 2012

      Do 25 jumping jacks and 25 toe touches!

  4. Barb  January 9, 2017

    How often can or should this be done?

    • Kym Votruba  January 10, 2017

      This workout is designed to be versatile and fit in as often as you need it. If you are an absolute beginner, we would recommend starting with every other day. As you increase your strength, you can bump up the frequency to every day or complete the workout several times in a single session.


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