Home Workout #33: Tabata Torture

Home Workout #33: Tabata Torture

The Ultimate 4-Minute Workout!

Are you strapped for time, but still want to incorporate exercise into your day? Then do my Tabata workout! 

Tabata training:

  • Is a type of high intensity interval training touted as the most intense and effective way to burn fat.
  • Consists of 20 seconds of “all out effort” followed by 10 seconds of rest. This takes 4 minutes.
  • 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.

workout 33

Equipment Required:

Video Workout:

This circuit consists of 8 different exercises. Perform the circuit 1 time, which takes 4 minutes. Set your gymboss timers for 20 seconds of work and 10 seconds of rest. You have to hustle between exercises. Keep it mega-INTENSE!

  1. Starfish Jumps
  2. Burpees
  3. Mountain Climbers
  4. Jump Rope - High Step
  5. Jump Squats
  6. Jumping Lunges
  7. Breakdancer Planks
  8. Jumping Jack Planks

As you can see (and feel), this is a great abdominal workout.

Do the workout with me. Just click on the video.

p.s. For instant access to more home video workouts, click here to upgrade!



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. I need to start somewhere and don’t know where! you have a wealth of information but where do I start? I need to lose at least 25 pounds and would love to start and quit sitting on my ass, but I get overwhelmed with all this information!

    • sign up for the free tutorials to your inbox. 🙂 it’s on my homepage on the right side of the screen. CLick on it 😉

  2. Greetings your divine pulchritude. I love the jump rope practices you post! I have been doing Punkrope workouts until, seeing your youtube posts. You got me hooked Doc, keep up the great work, oh and forgive the grammar…I’m a Texan.

  3. Hey Sara,
    Watching this video was great…..you’re damn funny 🙂 Awesome series of exercises and you picked the killa ones…..ouch, but great!!!
    I have just found your site and am on it everyday, you’re keeping it real and making it simple, so damn good!!

  4. Even when I feel like there’s no way I’m gonna be able to get a good workout in Sara manages to help me defy the odds! This workout is f…n’ awesome!!!Thanks so much.

  5. I did this workout this morning and love it, exhausted and energized. Thank you!

  6. Hey Sara, First off, you are the best. I have been benefitting from your workouts and knowledge. I love your Jump Rope Tricks with Side Swings video. Where can I find a step by step guide on how to do more tricks? Being an old and uncoordinated guy like me of 49 years of age, I am a little slow on coordination so I need an easy to follow, step-by-step guide, like your Side Swing video. By the way, did I mention that you are the best?

  7. Love this workout!! Just started fasting

  8. Hey Sara! I recently found you (through Chalene’s podcast). I love your videos! I enjoy the random bursts of laughter during my workout with you, haha!
    ALSO, love how you have these set up on your site …I like how you explain what you’re doing-what it is, equipment needed, and the moves listed in the workout you’re doing. Very nicely explained.
    Thanks for the awesome workouts!! 😀

  9. Great work and your delivery is awesome. You are fabulous! BTW, you were on point on the Chalene Podcast, – I have done 3 x 16 hr days and going for a 20hr tomorrow. -feeling gratitude!

  10. I love your short workouts! I don’t dread these! I don’t have the issues with working out that I do with nutrition. I always lack on protein at the end of the day! Any tips? Which whey protein is best? How do I incorporate that? Thx for being so unique and entertaining and RESEARCHED! So excited!

  11. Hi Dr. Sarah I’m taking a look at this workout because it’s going to be on my schedule for tomorrow morning and I was just wondering do you recommend doing anything in addition to this because it’s only four minutes

  12. Hi Dr. Sara! I’m taking a look at this workout because it’s going to be on my schedule for tomorrow morning, and I was just wondering; do you recommend doing anything in addition to this because it’s only four minutes? I know it is probably in the anaerobic zone a lot, but I am finding that I’m having the best luck with intermittent fasting when my burned calories per my heart rate monitor are around 250 per workout which I’m generally meeting just fine, and did successfully during workouts 1 & 2 in this series. Thx for any info you can offer. I’m really enjoying tapering this to my needs in terms of using the heart rate monitor during workouts and in terms of changing my macros and calories using the pro calculator on a daily basis… So much freedom! And, it’s kind of cool being my own experiment! I just want to scream about this from the rooftops to everyone I know! P.S. I know my A$$ got a great workout this morning with Better Butt HiiT! Woop woop! TTFN!

  13. Dr.Sara, I think you’re awesome!! I love your humor! Especially about the fainting! Funny!! Keep up the great work motivating all!!

  14. Great workouts. Thanks for sharing.

  15. Dear Dr Sara, what is your opinion on intermittent fasting??

  16. can…not…breathe!!! great workout doc!


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