Burn Fat Fast: 4-Minute Tabata Workout for Strength & Balance – Part 2

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Do you want to know how to burn fat fast? Then the Tabata workout is for you. Part 2 is a quick 4-minute workout for strength and balance.
Burn Fat Fast: 4-Minute Tabata Workout for Strength & Balance - Part 2 3

This post is part 2 of a series of 10 on how to use the Tabata system for strength and balance training.

In addition to providing a great workout, Tabata is also a way to get started in strength training if you’ve never worked out before but are interested in starting (or if you’re already a runner and want to move on to something else).

It’s also a great way to assess your current level of fitness and track progress as you work out regularly. You can even use this type of workout to put together a full-body strength routine, which would be a good thing if you don’t have access to regular equipment or can’t easily get to a gym.

Tabata training can be considered the ideal sports plan for busy people or those who want maximum results in minimum time. Also, the movements of this program are flexible, can be chosen by us, depending on your preferences, and can be performed both in the morning and in the evening, at home, when we no longer have time to go to the gym.

We are working on a mind and body connection here to get coordinated. It strengthens the mind as it strengthens the body.

Today, in episode 2 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.    Seal Jack 

2.    The Front & Back Lunges

3.    Side Lunge Sweep

4.    Boat Pose Knee Extensions

1.  Seal Jack

The Seal Jack is a great Jumping Jack Variation to work your arms differently as you perform the basic Jack movement.

Seal Jack is a low-impact, cardiovascular exercise that can help you burn calories, improve your endurance, and strengthen your muscles.

The Seal Jack exercises can be done at home or the gym, they’re easy to learn, so it’s a good way to get started on your fitness routine if you’re not sure where to begin.

How to do

•      Start standing with your feet together and your arms together out in front of you at shoulder height. Place your palms together.

•      Then jump your feet out wide and open your arms out to the side at shoulder height. Feel your back working to pull your arms open.

•      Quickly jump your feet back in and bring your palms back together. Keep your arms at about shoulder height

•      Repeat, jumping your feet back out as you open your arms out to the side. Move as quickly as possible.

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2.  The Front & Back Lunges

The front & the back lunge is a very effective lower body exercise that helps to sculpt and tone your glutes and thighs. This move also improves the flexibility of the hips and increases your balance and stability.

The exercise is also referred to as the lunge walk or walking lunge. The exercise works all three of the major muscle groups in the body: the quadriceps (thigh), the hamstrings (back of thigh), and the glutes.

How to do

•      Stand with your feet hip-width apart, take a step forward and then slowly bend your knees until your back knee is just above the floor

•      Stand back up, take a step back with the same leg, and bend both knees until your back knee is just above the floor.

•      Repeat this back and forth movement for the entire duration of the set, and then switch legs.

3.  Side Lunge Sweep

The side lunge sweep is a dynamic, multi-joint, lower body exercise that strengthens the glutes, hamstrings, and quads. The exercise also improves the balance and stability of the legs by engaging one leg at a time.

How to do

•      Stand tall with your hands on your hips. 

•      Exhale and take a large step to the side, pushing your hips back and bending the knee of the step-out leg.

•      Keep your trailing leg as straight as possible.

•      Push through the heel of your step-out leg to stand back up. Instead of returning to the start position, bend your lifted knee and swing your leg across your body.

•      Without touching the floor, return to the lifted leg to the side lunge position.

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4.  Boat Pose Knee Extensions

This is an isometric ab exercise that includes a dynamic component for the muscles of the lower abdominal muscles. This motion works the quadriceps and stretches the hamstring muscles, while also stimulating the abdominal muscles and strengthening the hip flexors.

The Boat Pose Knee Extension exercise is especially good for athletes in contact sports, such as football, soccer, martial arts, or wrestling. The exercise helps to increase flexibility and mobility in the knee joints

How to do

•      Start seated with your legs straight out in front of you. Draw your knees towards your chest slightly so that they are bent with your heels resting lightly on the floor.

•      Sit tall with your core engaged and your shoulders back and down. Maintain a straight spine and look straight ahead the entire time. When you’re ready, lean your torso back slightly so that your heels raise off the ground until your thighs form about a 45- to 50-degree angle with the floor.

•      Gently lower the tips of your feet to the ground by flexing your knees. 

•      Tap the ground very lightly and then immediately extend your knees to return to the starting position. 

If you want to ramp up this routine repeat it one more time and then you will be set up for the entire day.


If you’re in search of a fitness routine that will work well in multiple fitness levels, I recommend this type of routine. It works well for beginners (slow and easy), intermediate fitness (moderate exercise, slowly) to advanced fitness (fat burning/strength building).

The clear objective of Tabata training is the increase in strength and endurance in a short span with low energy expenditure, which is achieved by performing repeated high-intensity exercises such as sprinting or repeated squats while maintaining mechanical efficiency at appropriate heart and respiration rates.

As you can see the 2nd part of this 4-minute HIIT workout is both, intense and effective. It will help you to burn fat fast, especially if you are overweight.

Don’t do this workout more than once a day. If you wish, alternate it with the other exercises suggested here. Simply stated: it’s a fat-burning workout with reps.

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.

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This is the 2nd Tabata workout for beginners. Get fit and healthy with this fat-burning workout for cardio fitness, strength, balance, and flexibility.
Burn Fat Fast: 4-Minute Tabata Workout for Strength & Balance - Part 2 4

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