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!
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.
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
- Gymboss Interval Timer
- A kettlebell (I used 25 lbs)
- Shock-absorbing surface, such as interlocking floor mats. I did the workout on my plush living room carpet.
- Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes
- Click here to learn how to determine your correct jump rope length.
Always a Must!
- Read my workout rules before you begin!
Drink your BCAAs!
Stay hydrated with water.
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.
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!!!! 🙂
Thank you, Sara!
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?
Wendy from Bermuda!!
Just completed this workout and having a love hate relationship with burpees! 🙂
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.
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.
Jho from Australia
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!