Burn Fat Fast: 4-Minute Tabata Workout – Part 1

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Burn fat fast with the 4-minute Tabata workout, part one of a 10-part series created by Birdy’s Health Dose.
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Hi everyone, I noticed that a lot of people have weight problems, being overweight or even obese, so I thought of offering a helping hand and I designed a quick weight loss program divided into 10 parts, consisting of Tabata workouts.

To better understand what this workout entails, find a small guide for beginners to Tabata training.

I noticed with great bitterness on most social networks, especially on weight loss groups, that a lot of crooks try to sell “magic” weight loss products, which of course “are sliming you overnight”, people who have no idea what the weight loss process entails, and who are careless at the fact that they can do a lot of harm to people who need help to lose weight.

The bigger problem is that most of those who need help from such groups are very, very naive and believe those false ads that deceive them with texts like: “You want to lose so many pounds, without diets, without exercise, pm me,” and I see dozens, hundreds of enthusiastic confirmation comments, without those people being aware of the health risks they are exposing themselves.

Of course, only physical training will not help you lose as much weight as you would like, but, as I said in other articles, you need to learn the basics of healthy eating (75-80% of the weight loss process depends on nutrition). Find info about weight loss and nutrition HERE,HERE,HERE,HERE,HERE, and you’ll find calorie deficit diet meal plans.HERE,HERE,HERE, and HERE

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Today, in the first episode of the Tabata training series I’m going to bring you to a 4 minute-routine comprise of 4 exercises repeated twice. Each exercise will be performed for 20 seconds, followed by 10 seconds of rest.

Today’s Tabata exercises are:

1)  Leg Jump: Side to Side

2)  Renegade Plank Row

3)  Butt Kick

4)  Dumbbell Russian Twists 

Let’s get it started

1.  Leg Jump: Side to Side

Lateral movements not only improve strength, stability, and coordination, but they also help reduce the risk of sports injuries by enhancing balance throughout the whole body and improving overall hip, knee, and ankle joint stability.

You will want to begin with nothing more than a line on the floor until you are comfortable with side-to-side jumping.

How to do

•      Stand with your feet hip-width apart. 

•      Bend your knees and jump to the side landing with soft knees and on both feet at the same time.

•      Alternate sides as quickly as possible while still maintaining good form. 

2.  Renegade Plank Row

The renegade row (also known as a plank row) is almost a variation of the dumbbell row. It’s designed to target the upper back and, like a plank, designed to target the core. 

The beauty of the exercise is that in addition to targeting both groups of muscles that are hit during the plank and the dumbbell row, it also develops anti-rotational core strength, which can help with balance and coordination.

How to do 

• Start in a high plank position, holding a set of 10-pound weights in your hands. Your hips should be lifted and your body in one straight line.

• Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest.

• Bring your right arm back to the starting position and repeat with your left arm.

• Make sure you don’t rotate your body or shrug your shoulders as you row and do your best to keep your hips stable

3.  Butt Kicks

Butt Kicks exercise is a simple cardiovascular, yet effective exercise that anyone can do. The exercise helps to strengthen your abs and lower back (strengthening the hamstrings and stretching the quads), while also improving your flexibility.

The length of time it takes to do the exercise depends on your fitness level and the time you devote to it.

How to do

•      Stand up straight with your legs slightly wider than your hips. 

•      Bring one heel off the floor toward your glutes. 

•      At the same time, match this movement with the opposite-side hand coming up towards your shoulder like you’re running

•      Repeat this movement on the other side, again with the opposite arm coming up towards your shoulder.

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4.  Dumbbell Russian Twists

While it might not be the most interesting exercise in the world, the dumbbell Russian twist is a great way to work your obliques.

These muscles run along the sides of your torso, and they help you to twist and bend and also play a role in respiration by moving the rib cage. They’re also used as stabilizing muscles during activities, like running or tennis.

The Russian twists target all the muscles in your core, making it a great abs exercise.

The best part about the exercise is that it is easy to do and doesn’t require any special equipment, although using dumbbells will make it more challenging.

How to do

•      Sit on the floor with knees bent in the sit-up position.

•      Lean back at a 45-degree angle. Keep your heels in contact with the floor. 

•      Brace your core and squeeze your glutes. 

•      Rotate the dumbbell over your body from side to side, keeping it just off the floor. 

•      Keep your chin tucked in, head moving in line with the shoulders. 

•      Rotate at the waist and keep your shoulders square and straight. 

•      Avoid rounding your spine. Keep your chest up and open.


Tabata training can be used by almost anyone. There are no specific adaptations to the protocol that must be made outside of a few minor safety considerations, and I have yet to meet someone unable to perform some type of exercise routine using the Tabata protocol.

Not everyone will indeed benefit from Tabata training. Individuals who have underlying health problems or risk factors should check with their doctor before beginning any type of exercise protocol, but for everyone else, I believe Tabata has the potential to revolutionize your workouts.

If you want to burn fat, this Tabata workout is a great way to do it. You don’t need to take up hours of your day or spend exorbitant amounts of money to exercise, just four minutes at a time.

Tabata workouts have been around for quite some time, and they are effective methods for seriously improving fitness. So the next time you find yourself with only four minutes in your day for exercise, Tabata is one option that you can turn to.

Don’t skip the warm-up, and don’t skip the cool-down, both are important and help you avoid injury and can even help improve your performance.

That was today’s Tabata workout, hope you’re feeling great already 🙂

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Do you have just four minutes to fit in a workout? My 4-minute Tabata workout will torch calories and leave you drenched with sweat.
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