Lose Weight With This 4-Minute Tabata Routine

The basic Tabata workout routine is so simple, yet so flexible. As we’ve extensively written about before, it’s suitable for beginners just embarking on their fitness journey, as well as more than sufficient for even the most elite athletes.

But weight loss is a tough journey on its own. A really tough one. However, the flexibility of a Tabata routine makes it perfect for literally anyone who wants to lose weight, whether that’s just a few extra pounds just before beach season or someone who needs to shed a lot of weight for the sake of their health.

The basic structure of a Tabata program is this:
20 seconds: Exercise #1
10 seconds: Rest
Repeat 8 times

That gives you a total of 4-minutes of exercise. Anyone can spare 4-minutes! But the key is to make sure you’re giving a 100% effort level for those 20-seconds of exercise. By doing this, you’re performing what’s called high-intensity interval training– short bursts of intense exercises followed by short rest periods, repeated.

One whole Tabata workout can be just one 4-minute set, or it can be multiple sets. This totally depends on your fitness level and your goals.

It’s best to try and do 2-3 sets for your workout. The key is to just choose exercises that will challenge you but not make it impossible for you to complete. For instance, if you want to do pushups but cannot do 20-seconds of pushups eight times, then try doing the pushups on your knees instead, which are called assisted pushing. Then when you’re ready, you can increase the intensity by doing regular pushups.

So what exercises are good to incorporate into a Tabata program focused on weight loss?

Body Squats
Lunges
Mountain Climbers
Pushups
Jumping Jacks

Here’s a great 4-minute weight loss Tabata workout from Brad at Live Lean TV!

Remember, the beauty about Tabata is that it’s essentially an equipment-free workout that you can do anywhere, so no excuses! However, there are a few tools that we recommend that may make your workouts easier and more enjoyable.