No time for a full workout? Well, you probably can fit in this 4-minute Tabata workout ! This form of High-Intensity Interval Training burns up to 15 calories per minute, meaning just a short workout will leave you sweaty, full of energy, and ready to take on your busy day.
4-Minute Full Body Tabata Workout
Do each set with as many reps as you can do in 20 seconds,then rest for 10 seconds. One cycle lasts 4 minutes. After each cycle, rest for 30 seconds. For extra benefits, repeat the tabata workout for 5 cycles – you will have done a complete workout in just 20 minutes total!
Mountain Climbers
- Come to a hands and knees position on the floor with your toes pointed toward the floor.
- Your hands should be slightly ahead of your shoulders and your fingers pointing forward.
- Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest.
- Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up.
- Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.
- Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions.
Air Squats
- Heels under hips, toes slightly out.
- Keep your chest high.
- Move your hips back and down.
- Squat down until hip crease is below knee crease.
- Return to standing with your hips fully extended.
Air Bike
- Lie down facing up, and bend your knees so your feet are flat on the ground.
- Keep your back straight and shoulders back and bring your upper body up until you can see over your knees.
- Put your hands behind your head and elbows out.
- Bring your right knee closer to your chest reach your left elbow to your knee, alternating quickly.
High Knees
- Start standing with feet hip-width apart.
- Lift up one knee so that your leg is parallel to the floor.
- Lightly jog with high knees.
Russian Twists
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions.
Advanced variation: hold a weight with both arms for resistance.
Burpees
- Put feet shoulder-width apart.
- Lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Do a push-up. Bring your chest back up.
- Stand up, and then jump into the air while clapping your arms overhead.
Push-ups With Feet Elevated
- Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Advanced variation: use an exercise ball to elevate your body instead of a flat bench. This adds a level of difficulty due to the instability provided.
Sliding Pike
This move is best done with two small folded towels beneath each foot
- Facing down, get into a full push up position, making sure to keep your back in line with your legs and keeping your arms extended and firm.
- Starting with your feet together, one on top of each towel.
- Slide your feet apart until you come into a challenging V-position and slide them back together.
- Repeat.
Download a printable version of the Full Body Tabata Workout
