Tabata Fat Blaster: 4-Minute Workout You Can Do at Home

What Can You Do In 240 Seconds? Everything.

Tabata workouts are high-intensity interval training workouts (HIIT). They are designed to push your body’s fitness and increase your strength at the same time. The movements you do during these workouts are ones that I’m sure you’ve done before, but because you do the exercise for time and not repetitions, your body has to adjust quickly.

You want to try and do as many reps as possible in the allotted time slot for each exercise, but you also want to make sure that you do them in a controlled manner. If you don’t do the exercise correctly, there is no point in even doing them. Do it right or don’t do it at all.

The following workout will take up less than 4 minutes of your time. So, during your busy schedule, you will probably be able to squeeze this in somewhere.

Here it is:

  • Squat Jumps – 20 seconds
  • Rest – 10 seconds
  • Push-ups – 20 seconds
  • Rest – 10 seconds
  • Burpees – 20 seconds
  • Rest – 10 seconds
  • Sit-ups – 20 seconds
  • Rest – 10 seconds
  • Squat Jumps – 20 seconds
  • Rest – 10 seconds
  • Push-ups – 20 seconds
  • Rest – 10 seconds
  • Burpees – 20 seconds
  • Rest – 10 seconds
  • Sit-ups – 20 seconds

The Exercises

Remember that it’s crucial you do each exercise with control so you can get the most out of the entire workout. When you have control, you are decreasing your risk of injury as well. You are going to be doing these exercises fast, so one wrong move can easily tweak a muscle.

Squat Jumps

Combining a squat and a jump, you are gaining explosiveness while building that booty. It’s important that you jump as high as you can, but land softly. Make sure you cushion your landing.

Landing without cushioning yourself, you are increasing your chances of hurting your knees because of the impact of the landing. Although this is just an up and down movement, the risk of injury may be highest with this exercise if it’s not done properly.

Squat jump. #squats #exercise

A video posted by Dare The World (@dtwtoday) on


Push-ups work about every muscle in your upper body. Doing them as fast as you can, will also burn you out in a hurry. This is one reason why it’s great for this workout and burning fat.

The risk for injury with this exercise isn’t nearly as high if it’s done incorrectly, but the impact it can have on your body isn’t nearly the same when you don’t do a push-up the right way.

A regular push-up uses your chest, arms, and back when done correctly. When you don’t have proper form with a push-up, you may only be using one of the muscle groups. You are losing a lot of potential work.

Push-up. #exercise #fitness

A video posted by Dare The World (@dtwtoday) on


Burpees, along with squat jumps, will have the biggest impact on your fitness. You can say that a burpee is a combination of the previous two exercises. You drop down to do a push-up, then you have to pop up and explode into the air.

This exercise is a full body exercise that uses muscles everywhere. If you can name the muscle, burpees more than likely use it.

Burpee with push-up. #fitness #exercise

A video posted by Dare The World (@dtwtoday) on


You can’t forget about the abs. Everyone would love to have a flat stomach and sit-ups is definitely one of the more traditional ways to get there.

It’s important to have control with this exercise because you could easily hurt your neck if you move too fast with improper form.

Sit up. #situps #exercise

A video posted by Dare The World (@dtwtoday) on

Hard, Quick Work

This workout is short and sweet, but extremely intense. You will be building all the major muscles you are wanting to build in your body.

The minimal rest you have between each exercise allows the entire workout to stay at a high intensity for 4 straight minutes.

Your body will keep working for 4 minutes with almost no rest. That is a recipe for a better body and a healthier lifestyle.

More Great Content on Thrive/Strive

Meditation for Beginners: A Simple Guide To Get Started Today

Meditation can help you to become more peaceful, more focused, and less worried. If you're new to meditation - check out this post on meditation for beginners.

Breaking Sugar Addiction – How To Do It Safely

Hooked on sugar and don't know how to break free? Quitting sugar is hard - but it can be done. This post helps you with breaking the sugar addiction.

3 Best Essential Oils For Weight Loss (And How To Use Them)

Essential oils are not a miracle cure, but they do have health benefits. This post explains how to use essentials oils for weight loss.

A Simple Guide to Exercising While on the Keto Diet

Are you doing keto and also want to exercise?

Keto Alcohol Recipes: 7 Drinks Safe for the Ketogenic Diet

If you're looking to drink on a ketogenic diet, look no further. Here are 7 keto alcohol recipes that are going to keep you in ketosis while you're out having fun.

9 Common Keto Mistakes to Avoid

We are never perfect. Everyone makes mistakes, especially starting a new diet like the ketogenic diet. Here are 9 common keto mistakes and how you can avoid them.

11 Keto Fat Bomb Recipes You Need Right Now

Reaching your daily macros on a ketogenic diet can sometimes be hard. Here are 11 keto fat bombs that will help you reach them.

13 Keto Crockpot Recipes You Need In Your Life Now

If you aren't convinced about the ketogenic diet yet, here are 13 keto crockpot recipes that you need to try right now.

Keto Desserts: 13 Simple No Bake Ketogenic Diet Desserts

Looking for some delicious keto desserts? These 13 keto desserts will keep you in ketosis and losing weight.

17 Keto Recipes That’ll Make You Forget You’re On a Diet

I'm always looking for more delicious keto recipes and these are 17 new ones that I'll have to try and make. I love the ketogenic diet! #Keto #KetoRecipes #KetogenicDiet

7 Benefits of a Keto Diet That You’ll Want in Your Life

Thinking about trying the ketogenic diet? You might be wondering what the benefits of keto are. This post goes over the many benefits of keto.

Keto Substitutes: 10 Low Carb Food Swaps to Help You Lose Weight

Switching to a ketogenic diet doesn't mean you have to give up your favorite flavors and textures. These keto substitutes will have you thinking you're eating your old favorites.

Keto Dinners: 16 Delicious Low Carb Dinners to Prepare Tonight

Looking for keto dinners that you can easily prepare? Here are 16 awesome low carb dinners to help you stay on track with the ketogenic diet.

The Killer 20 Minute Living Room Workout: Get Your Sweat on at Home

Is there any better place to workout than at home? In this 20 minute living room workout you'll get a nice sweat while burning fat and losing weight fast.

Keto Flu: What It Is and How to Beat It the Healthy Way

Experience keto flu? What is it? How do you beat it? This post shows you how to fight keto flu in a healthy way that keeps you in ketosis.

Alcohol on a Keto Diet: What Is Safe to Drink While in Ketosis?

Is it okay to drink alcohol while on the ketogenic diet? If you're trying to stay in ketosis it's okay to drink alcohol on keto as long as you are drinking the right things.

7 Signs and Symptoms You Might Be in Ketosis When Doing Keto

If you're wondering whether or not you're in ketosis these are some good signs to look out for. It helped me understand ketosis much better. #Keto #KetogenicDiet #WeightLoss

Ketogenic Diet: The Ultimate Guide for Keto Beginners

This guide really helped me understand the ketogenic diet and what I need to do to lose weight. Keto is awesome! #Keto #KetogenicDiet

Lower Body Transformation Burn Workout Without Weights

Looking to get a good workout in for your lower body? Here is an extreme lower body workout that you can do at home.

How to Quit Your Sugar Addiction

Sugar tastes great but it's like a drug that can tear your body apart. How do you quit a sugar addiction, though? Here are the steps that I use to quit mine.