Four Minute At Home Workout With Tabata

Pressed for time but still want to get a workout in? How about a workout that takes only four minutes out of your day? Yes, you can get a good workout in just four minutes but you need to be prepared to work. Tabata workouts are short but they certainly aren’t sweet. You will sweat and you will most likely question your sanity.

On paper, Tabata seems easy. But by the fourth exercise, you will be at or near max heart rate. Your muscles will be shaking and screaming for you to stop. Your brain will be asking for mercy if it’s still  functioning.

The goal of Tabata is to go fast and hard. This is not a leisurely stroll. You won’t get the results if you don’t put in the effort. That being said if you haven’t done the moves before make sure you can do them, with proper form, before you jump into the Tabata workout.

Four Minute Workout

To start, get a timer app such as Gymboss for Apple or Android or Tabata timer or use the Tabata timer website. Or if you are old school, you can use a stopwatch. You will want something because you aren’t going to track the time in your head. For the exercises here you will not need any equipment. These are all body weight.

Warm-Up

Start with a 3-5 minute warm-up. Do some light jogging, walking lunges, high knees or similar. You want to get your body warm and loose and get your heart pumping.

Tabata is four exercises. You will do each exercise for 20 seconds, rest 10, repeat once. As you improve you can add additional rounds. Complete the first round of exercises, rest one minute and then start again.

Three Tabata Workouts

Bodyweight

• Squat
  • 20 seconds on, 10 seconds rest, repeat x 1
• Push Up
  • 20 seconds on, 10 seconds rest, repeat x 1
• Russian Twist
  • 20 seconds on, 10 seconds rest, repeat x 1
• Jump lunges
  • 20 seconds on, 1o seconds rest, repeat x 1

Plyo

• Burpee
  • 20 seconds on, 10 seconds rest, repeat x 1
• Jump Squat
  • 20 seconds on, 10 seconds rest, repeat x 1
• Mountain Climber
  • 20 seconds on, 1o seconds rest, repeat x 1
• Leapfrog with fast feet
  • 20 seconds on, 1o seconds rest, repeat x 1

Boxing

• Jab/Cross combo
  • 20 seconds right lead, rest 10 seconds
  • 20 seconds left lead, rest 10 seconds
• Bob & weave with cross
  • 20 seconds on, 10 seconds rest, repeat x 1
• Hook/Uppercut combo
  • 20 seconds right lead, rest 10 seconds
  • 20 seconds left lead, rest 10 seconds
• Back kick
  • 20 seconds right lead, rest 10 seconds
  • 20 seconds left lead, rest 10 seconds

 

Tabata isn’t your daily workout but is great for days you may not be able to get to the gym or only have a few minutes to squeeze in a workout. Try adding 1-2 days with Tabata training to your week.

As always, check with your doctor before starting any new workout routine.