Beginner’s 4-Minute Fat Blaster Workout

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Have you heard of Tabata Interval Training? It’s a type of interval training that burns excess body fat. Four Minute Fat Blasters are an excellent first step toward weight loss. We know that starting slow and taking small steps are what will help us stick with a program. This program has routines designed specifically for anyone who wants to get into shape, lose fat, get healthier and feel fabulous!

Beginner’s 4-Minute Fat Blaster Workout

Equipment Needed: one set of light weight dumbbells (3-5 pounds); interval timer

What to Do: Perform the following exercises for 30 seconds. Complete 2 circuits.

Give this workout 100% effort by moving as quickly as possible while maintaining correct form. Perform this routine 3-4 times weekly for optimal results.


1. High Knees – raise your knees as high as possible
2. Beginner Push Ups
3. Dumbbell Punches
4. Dumbbell Shoulder Press – you can choose to sit or stand for this exercise

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9 Comments on "Beginner’s 4-Minute Fat Blaster Workout"

  1. Skinny Ms.  August 10, 2013

    Margaret, Yes, definitely! There are many exercises that can be done while in a chair. Use a set of dumbbells and begin by doing shoulder presses (like in the video of this post), bicep curls, and tricep extensions. Also, I found these pretty cool videos on youtube if you’d like to check them out.

  2. lizaq  July 29, 2014

    Wow. That was intense. I am definitely a beginner! And my arthritis is bad enough that I don't want to jump and this was great – low-impact but I really felt it! I used 8-lb weights.

  3. C. Williams  January 2, 2016

    Thank you. Our Prayer group was talking about getting back to exercise basics. I found this today, truly a blessing to get started moving!

  4. Steph  August 11, 2016

    I’m a little confused – do I do each exercise for 1 minute? And then that circuit twice? Thanks!

    • Gale Compton  August 11, 2016

      Steph, I just updated the workout with the time for each exercise and number of circuits. 🙂

      • GKM  September 10, 2019

        Where can i see this update?

  5. isobel  March 2, 2018

    hey is it okay if I use regular wights instead of dumbbells? i love this program by the way

    • Gale Compton  March 4, 2018

      Of course, that would work as well. So happy you love the program. 🙂


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