We know your time is valuable, therefore we want to get in some quick, yet effective training for you and the Tabata Method will surely get the job done. Tabata Training is 20 seconds of hard training followed by 10 seconds of rest repeated 8 times, hence the alternative name of the 4-minute workout (8 x 20 seconds effort + 8 x 10 second rest = 4 minutes). Try Tabata, you know you wanna!

 

Workout 1: Complete all exercises in sequence. Rest 2 minutes and repeat.

  • Squats 20 seconds, Rest 10 seconds

 Squat 1

 

Squat 2

>> click here for step-by-step instruction

 

  • Lunge 20 second, Rest 10 seconds

 Lunge 1

 

Lunge 2

>> click here for step-by-step instruction

 

  • Push Ups 20 seconds, Rest 10 seconds

 Pushup 1

 

Pushup 2

 

Pushup 3

>> click here for step-by-step instruction

 

  • Planks 20 seconds, Rest 10 seconds

 Plank 1

 

Plank 2

>> click here for step-by-step instruction

 

  • Jump Squat 20 seconds, Rest 10 seconds

 Jump Squat 1

 

Jump Squat 2

 

Jump Squat 3

 

Jump Squat 4

>> click here for step-by-step instruction

 

  • Jump Lunge 20 seconds, Rest 10 seconds

 Jump Lunge 1

 

Jump Lunge 2

 

Jump Lunge 3

>> click here for step-by-step instruction

 

  • Biceps Curl + Shoulder Press 20 seconds, Rest 10 seconds

 Bicep Curl + Shoulder Press 1

 

Bicep Curl + Shoulder Press 2

 

Bicep Curl + Shoulder Press 3

 

Bicep Curl + Shoulder Press 4

>> click here for step-by-step instruction

 

  • Low Row 20 seconds, Rest 10 seconds

 Low Row 1

 

Low Row 2

>> click here for step-by-step instruction

 

Workout 2: Complete all exercises in sequence. Rest 2 minutes and repeat.

  • Burpees 20 seconds, Rest 10 seconds

 Burpee 1

 

Burpee 2

 

Burpee 3

 

Burpee 4

 

Burpee 5

 

Burpee 6

 

Burpee 7

>> click here for step-by-step instruction

 

  • Plyo Push Ups 20 seconds, Rest 10 seconds

 Plyo Pushup 1

 

Plyo Pushup 2

 

Plyo Pushup 3

>> click here for step-by-step instruction

 

  • Side Step ups (with hop) 20 seconds, Rest 10 seconds

 Side Step Up 1

 

Side Step Up 2

 

Side Step Up 3

 

Side Step Up 4

>> click here for step-by-step instruction

 

  • Upright Row 20 seconds, Rest 10 seconds

 Upright Row 1

 

Upright Row 2

 

Upright Row 3

>> click here for step-by-step instruction

 

  • Burpees 20 seconds, Rest 10 seconds
  • Plyo Push Ups 20 seconds, Rest 10 seconds
  • Side Step ups (with hop) 20 seconds, Rest 10 seconds
  • Upright Row 20 seconds, Rest 10 seconds

 

Now that wasn't so bad, was it?!