Fat-Burning Full-Body 4-Minute Tabata Workout

By Top.me

Look great, feel healthy and live happy with Top.me.

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

Mountain Climbing Exercise

  1. Come to a hands and knees position on the floor with your toes pointed toward the floor.
  2. Your hands should be slightly ahead of your shoulders and your fingers pointing forward.
  3. 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.
  4. Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up.
  5. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.
  6. Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions.

Air Squats

Air Squats

  1. Heels under hips, toes slightly out.
  2. Keep your chest high.
  3. Move your hips back and down.
  4. Squat down until hip crease is below knee crease.
  5. Return to standing with your hips fully extended.

Air Bike

Bicycle Crunches

  1. Lie down facing up, and bend your knees so your feet are flat on the ground.
  2. Keep your back straight and shoulders back and bring your upper body up until you can see over your knees.
  3. Put your hands behind your head and elbows out.
  4. Bring your right knee closer to your chest reach your left elbow to your knee, alternating quickly.

High Knees

High Knees

  1. Start standing with feet hip-width apart.
  2. Lift up one knee so that your leg is parallel to the floor.
  3. Lightly jog with high knees. 

Russian Twists

Russian Twists

  1. 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.
  2. 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.
  3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
  4. 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.
  5. Repeat for the recommended amount of repetitions.

Advanced variation: hold a weight with both arms for resistance.



  1. Put feet shoulder-width apart.
  2. Lower your body into a squatting position, placing your hands on the floor in front of you.
  3. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  4. Do a push-up. Bring your chest back up.
  5. Stand up, and then jump into the air while clapping your arms overhead.

Push-ups With Feet Elevated 

  1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  2. 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.
  3.  Lower yourself until your chest almost touches the floor as you inhale. 
  4. 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. 
  5. 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

Sliding Pike

This move is best done with two small folded towels beneath each foot

  1. 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.
  2. Starting with your feet together, one on top of each towel.
  3. Slide your feet apart until you come into a challenging V-position and slide them back together.
  4. Repeat.

Download a printable version of the Full Body Tabata Workout