Beginner’s 4-Minute Fat Blaster Workout

A type of training that takes four minutes and keeps burning fat up to 24 hours.

4-minute fat blaster for beginners

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

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

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.

More by Skinny


  1. 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.

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

Leave a Reply

Your email address will not be published. Required fields are marked *