On today’s episode of Live Lean TV, I’m sharing a 4 minute no equipment plyometric tabata workout to burn fat.
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http://www.youtube.com/watch?v=KFt3iRT5uegTimestamps:
00:00 4 Minute No Equipment Plyometric Tabata Workout
00:55 Jump Lunges
01:23 Jump Squat
01:53 Jump Burpee Push Up
02:23 Clapping Push Up
02:53 Last Round
I’m going back to the Live Lean TV time vault for this one. This is a re-make of my 4 minute fat burning tabata workout filmed in Myrtle Beach on 2012.
At the time of this post, the 2012 tabata workout was my all-time highest viewed and most popular video. This was also my first YouTube video to hit 1,000,000 views.
Fast forward 3 years later, and here I am re-filming this 4 minute tabata workout on the beach in Los Angeles. Let’s see if I can keep up with my younger self.
All you need for this 4 minute tabata workout is:
Your body
Interval timer
To do a tabata workout correctly, you need a timer that is easily accessible, doesn’t get in the way, and notifies you when your work or rest period is over.
4 Minute No Equipment Plyometric Tabata Workout
Here’s the breakdown of today’s 4 minute no equipment plyometric tabata workout. Note: you don’t have to be at the beach to do this tabata workout. Since it doesn’t require any equipment, you can do this workout at home, outside, or at the gym. No excuses.
The entire workout only lasts 4 minutes, so give it everything you have. Get ready for this one, because I’m going to kick your butt.
Total time:
4 minutes
Reps:
The goal of a tabata workout is to complete 20 seconds of work per exercise, for as many reps as possible, with proper form.
Rest:
Take a 10 second rest between exercises.
Sets:
2 sets per exercise for a workout total of 8 sets
For example:
Complete 20 seconds of jump lunges
Take a 10 second rest
Complete 20 seconds of jump squats
Take a 10 second rest
Complete 20 seconds of jump burpee push ups
Take a 10 second rest
Complete 20 seconds of clapping push ups
Take a 10 second rest
Repeat this one more time for a total of 4 minutes
Exercises:
A1. Jump Lunges
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Coaching cues:
The first exercise are jump lunges for 20 seconds. When jumping up, use your arms and hands to power your body up off the floor, or in my case, the sand. Once you hear the beeper, take a 10 second break before moving on to the jump squat.
A2. Jump Squat
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Coaching cues:
The second exercise is a jump squat. Since I’m in the sand, the instability makes it a little more difficult to power up during the jump. Once again, use your arms to power your body up off the ground or sand. Train smart by landing softly to go easy on your joints. This will cushion and protect your knees. Keep breathing. After 20 seconds of work, take a 10 second break.
A3. Jump Burpee Push Up
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Coaching cues:
Next up is one of my favorite bodyweight exercises, the jump burpee push up. Once the timer beeps you back in, it’s go time.
A4. Clapping Push Up
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Coaching cues:
The last exercise is the clapping push up.
That’s The First Round
You have one more round to go. Complete the same A1-A4 exercises again, starting with the jump lunge for 20 seconds. The finish line is approaching, so power through it. That was your 4 minute tabata plyometric workout.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
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