4 Min Tabata
4 Min
Beginner
8 Exercises
The most effective workout for fat burning. High intensity workout double the metabolic rate for 30 min afterward.
Mountain Climber
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
Focus Area
Abs
Glutes
Quadriceps
Calves
Jumping Squats
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen.
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Burpees
Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward. Do a quick push-up and them jump up.
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Jumping Jacks
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep.
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Butt Kicks
Stand up on the floor, then run in place while kicking your heel up to touch your butt with each step. Try to do it as fast as you can.
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Burpees
Stand with your feet shoulder width apart. then put hands on the ground and kick your feet backward. Do a quick push-up and then jump up.
Focus Area
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Jumping Squats
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen.
Focus Area
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Mountain Climber
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
Focus Area
This is label text
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1
Mountain Climber
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
Focus Area
Abs
Glutes
Quadriceps
Calves
2
Jumping Squats
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen.
Focus Area
Glutes
Quadriceps
Calves
Hamstrings
3
Burpees
Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward. Do a quick push-up and them jump up.
Focus Area
Abs
Chest
Hamstrings
Glutes
3
Burpees
Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward. Do a quick push-up and them jump up.
Focus Area
Abs
Chest
Hamstrings
Glutes
4
Jumping Jacks
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep.
Focus Area
Shoulders
Quadriceps
Chest
Adductors
5
Butt Kicks
Stand up on the floor, then run in place while kicking your heel up to touch your butt with each step. Try to do it as fast as you can.
Focus Area
Glutes
Quadriceps
Calves
6
Burpees
Stand with your feet shoulder width apart. then put hands on the ground and kick your feet backward. Do a quick push-up and then jump up.
Focus Area
Abs
Chest
Glutes
Quadriceps
7
Jumping Squats
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen.
Focus Area
Glutes
Quadriceps
Calves
Hamstrings
8
Mountain Climber
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
Focus Area
Abs
Glutes
Calves
Quadriceps
1
Mountain Climber
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
Focus Area
Abs
Glutes
Quadriceps
Calves
2
Jumping Squats
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen.
Focus Area
Glutes
Quadriceps
Calves
Hamstrings
3
Burpees
Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward. Do a quick push-up and them jump up.
Focus Area
Abs
Chest
Hamstrings
Glutes
3
Burpees
Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward. Do a quick push-up and them jump up.
Focus Area
Abs
Chest
Hamstrings
Glutes
4
Jumping Jacks
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep.
Focus Area
Shoulders
Quadriceps
Chest
Adductors
5
Butt Kicks
Stand up on the floor, then run in place while kicking your heel up to touch your butt with each step. Try to do it as fast as you can.
Focus Area
Glutes
Quadriceps
Calves
6
Burpees
Stand with your feet shoulder width apart. then put hands on the ground and kick your feet backward. Do a quick push-up and then jump up.
Focus Area
Abs
Chest
Glutes
Quadriceps
7
Jumping Squats
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen.
Focus Area
Glutes
Quadriceps
Calves
Hamstrings
8
Mountain Climber
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
Focus Area
Abs
Glutes
Calves
Quadriceps
1
Mountain Climber
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
Focus Area
Abs
Glutes
Quadriceps
Calves
2
Jumping Squats
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen.
Focus Area
Glutes
Quadriceps
Calves
Hamstrings
3
Burpees
Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward. Do a quick push-up and them jump up.
Focus Area
Abs
Chest
Hamstrings
Glutes
4
Jumping Jacks
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep.
Focus Area
Shoulders
Quadriceps
Chest
Adductors
5
Butt Kicks
Stand up on the floor, then run in place while kicking your heel up to touch your butt with each step. Try to do it as fast as you can.
Focus Area
Glutes
Quadriceps
Calves
6
Burpees
Stand with your feet shoulder width apart. then put hands on the ground and kick your feet backward. Do a quick push-up and then jump up.
Focus Area
Abs
Chest
Glutes
Quadriceps
7
Jumping Squats
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen.
Focus Area
Glutes
Quadriceps
Calves
Hamstrings
8
Mountain Climber
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.
Focus Area
Abs
Glutes
Calves
Quadriceps
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