Home Workout #3: Four Minute Workout

Home Workout #3: Four Minute Workout

Roll out of bed and do this 4-minute high intensity TABATA home workout before you go to work! Get your metabolism revving for the rest of the day so you'll burn fat!

tabata workout # 3

Today’s Quick TABATA Workout:

  • It consists of 20 seconds of “all out effort” followed by 10 seconds of rest. This takes 4 minutes. How’s that for time-efficiency?
  • When I say “all out effort”, that means you should feel like your lungs are going to explode by the time you reach the 2-minute mark. Watch the workout to hear how my breathing changes over the course of 4 minutes. You can see and hear me struggling!
  • After doing extremely intense Tabata exercise, your body will continue to use more oxygen than normal during the next 24 hours. In other words, your metabolism will be higher, which means you will continue to burn extra calories.
  • Do not do more than 4 minutes of Tabata at a time. The 4-minute workout should be so intense, that you couldn’t possibly do another 20 seconds of “all out effort” after the 4 minutes are up. If you can do more than 4 minutes, this means you were not engaged in “all out effort”.
  • For more information about tabata, click here.

Tabata Protocol

The following exercises will be performed:

Cycles 1 & 2: Jump Rope with High Knees

Cycles 3 & 4: Burpees with kettlebell deadlift

Cycles 5 & 6: Jumping Jack Planks

Cycles 7 & 8: Jump Rope with High Knees

Equipment Checklist:Dr. Sara Solomon Cross Speed Jump Rope

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Exercise Demonstration Video:

Watch the Exercise Demonstration Video BEFORE clicking on the Home Workout Video. This is IMPORTANT for injury prevention! I also provide modifications for beginners.


The Real-Time Workout Video! 

Get Ready! Do the workout with me live! I found this workout to be VERY challenging. Let me know how you fare.

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. Can this (and your other work out videos in general) but definitely this one be used to start with if I haven’t worked out in quite some time? (Been at least 2 years since I’ve done any type of real work out.) I love the intensity this one seems to give, and only 4 minutes? Awesome!

    • Marie – If it’s been a while, please ease yourself in. Try the modification exercises I showed in the video. It’s wiser to start with moves that you know won’t cause you any injuries, even if this means just briskly marching or jogging on the spot. As long as you do something (within your level) as intensely as possible during the 20 seconds, then you are going to reap benefits galore. And it won’t be before long that you will be transitioning to the more advanced exercises. Considering it’s only 4 minutes, it’s going to prevent you from falling off the bandwagon. I love waking up and writing a new challenging quick workout every morning. It stimulates my mind and body (and suppresses my appetite). And it never interferes with my schedule because…. well, 4 minutes!!!! 🙂

  2. Thank you, Sara!

  3. I notice you only do this once, (slept in)
    I’m trying to follow you to a tee, honestly I would love to look like you ASAP! Lol
    This was short but very effective! Should I sandwich this workout?

  4. Just completed this workout and having a love hate relationship with burpees! 🙂

  5. Did this 4 times. Perfect start to my day! Started following these workouts and fasting this week. Can’t wait to see progess. Im over diet plans and gaining weight, binging and obssessing over food! This could my answer.

  6. Hi Dr Sara
    I am starting to work out again post baby. I am wondering if BCAAs are right for me. I am trying to loose fat (and gain muscle). I am thinking 1st to start with adding whey protein to my diet. I have never used these before (not really sure where to start). In the past I did work out, run, play soccer- but always had belly fat. Now this is my problem area once again. thanks. Great work out.

  7. Holy crapness! That was a great workout! I thought my heart was going to explode! Thanks Sara!

    Questions, what’s your advice on not-fasted training? Do we still have to take BCAA? Do we have to do your workout twice?

    Ps. You are amazing!


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