workouts

4 Minute Tabata Workout

Tabata is probably the most popular style of HIIT (High Intensity Interval Training). It involves completing 8 exercises successively and performing each exercise for 20 seconds at a high intensity followed by 10 seconds of rest. While a 4 minute workout may sound deceptively simple, tabata workouts are one of the most challenging routines you’ll come across. Keep reading for full details of this HIIT Tabata workout.

Exercise 1 – Burpees

Burpees are a fantastic bodyweight exercise that give you a full body workout while also firing up your cardiovascular fitness. To perform burpees, follow the instructions below:

1. Bend your knees and put your hands on the ground so that they’re parallel with your chest and around a shoulder width apart.
2. Kick your legs out behind you, bend your arms and lower your body down toward the ground, stopping when your nose touches the ground.
3. Straighten your arms, kick your legs back in, stand up and jump in the air.
4. When you land, repeat steps 1-3 for as many repetitions as you can manage within 20 seconds.
5. Rest for 10 seconds and then move onto the next exercise.

Exercise 2 – Skaters

Skaters are a great lower body exercise that improve your balance, coordination and reflexes. To perform skaters, follow the instructions below:

1. Stand up straight with a slight bend in your knees and your arms by your side.
2. Lean forward at the waist while keeping your lower back flat and your core muscles tight.
3. Take a long step to the right with your right leg, place your right foot flat on the ground, then step across with your left leg and place your left toes on the ground behind your right leg.
4. Take a long step to the left with your left leg, place your left foot flat on the ground, then step across with your right leg and place your right toes on the ground behind your left leg.
5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
6. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 3 – Plank Jacks

Plank jacks are a fast paced variation on regular planks that involve hopping your legs in and out. To perform plank jacks, follow the instructions below:

1. Kneel down on the ground and then place your forearms on the ground, making sure that they’re in line with your head.
2. Straighten your legs, lift your knees off the ground, tighten your core muscles and support your body on your toes and forearms.
3. Once your body is fully supported, jump both your feet off the ground, widen your legs as far as you can manage and land in this position.
4. Jump both your feet off ground, bring your legs back together and land in this position.
5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
6. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 4 – Bicycle Crunches

Bicycle crunches are a top exercise for tightening and toning your abs. To perform bicycle crunches, follow the instructions below:

1. Lie down on the ground with your legs straight out in front of you, your hands by your ears and your elbows pointing outward.
2. Raise your legs off the ground, keep your left leg straight and bend your right knee toward your chest.
3. At the same time, rotate your upper body toward your right knee and touch it with your right elbow.
4. Straighten your right leg and bend your left knee toward your chest.
5. At the same time, rotate your upper body toward your left knee and touch it with your left elbow.
6. Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
7. Rest for 10 seconds and then move onto the next exercise.

 

 

Exercise 5 – Mountain Climbers

Mountain climbers are similar to burpees but place more emphasis on your lower body. To perform mountain climbers, follow the instructions below:

1. Bend your knees and put your hands on the ground, making sure that they’re about a shoulder width apart.
2. Straighten your right leg out behind you, bend your left leg and point your butt up toward the ceiling.
3. Jump both feet off the ground simultaneously and switch your leg position so that your left leg is now straight out behind you and your right leg is now bent.
4. Jump both feet off the ground simultaneously and switch your leg position so that your right leg is now straight out behind you and your left leg is now bent.
5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
6. Rest for 10 seconds and then move onto the next exercise.

 

 

Exercise 6 – Punches

Punches are a simple but effective exercise that engage your upper body and get you fighting fit. To perform punches, follow the instructions below:

1. Stand in a wide stance with your toes facing outward and your knees bent.
2. Tuck your elbows into your body, bend your arms so that your hands are just below your chin and clench your fists.
3. Straighten your left arm and throw a punch while twisting the left side of your body into the punch.
4. Bend your left arm back into the starting position while straightening your right arm, throwing a punch and twisting the right side of your body into the punch.
5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
6. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 7 – 180 Jump Squats

180 jump squats are a fun, challenging exercise that combine squatting, jumping and twisting in one fluid motion. To perform 180 jump squats, follow the instructions below:

1. Stand up straight with your feet a shoulder width apart and your arms clasped together in front of you.
2. Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
3. Straighten your legs and lift your body back up to the starting position, then jump in the air as high as you can and rotate your body 180 degrees.
4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
5. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 8 – Lunge Kicks

Lunge kicks enhance your flexibility, boost your cardiovascular fitness and tone up your lower body. To perform lunge kicks, follow the instructions below:

1. Stand up straight and place your hands on your hips.
2. Take a big step backward with your left leg, slowly bend both of your legs and lower your body down toward the ground, stopping just before your left knee touches the ground.
3. Slowly straighten both of your legs, step forward, kick with your left leg and land in the starting position.
4. Take a big step backward with your right leg, slowly bend both of your legs and lower your body down toward the ground, stopping just before your right knee touches the ground.
5. Slowly straighten both of your legs, step forward, kick with your right leg and land in the starting position.
6. Repeat steps 2-5 for as many reps as you can manage within 20 seconds.
7. Rest for 10 seconds and then complete the workout.

 

Workout Summary Chart

 

Phase	Exercise	Time (seconds)
1	Burpees	20
2	Rest	10
3	Skaters	20
4	Rest	10
5	Plank Jacks	20
6	Rest	10
7	Bicycle Crunches	20
8	Rest	10
9	Mountain Climbers	20
10	Rest	10
11	Punches	20
12	Rest	10
13	180 Jump Squats	20
14	Rest	10
15	Lunge Kicks	20
16	Rest	10

If you lead a busy lifestyle and never seem to have time to workout, this 4 minute HIIT Tabata workout is the perfect solution. No matter how packed your schedule is, you can always find time for it and by performing the workout on a regular basis, your health and fitness levels will improve substantially.