Burn Fat Fast: 4-Minute Tabata Workout (Thighs and Core) – Part 3

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In our 3rd episode of the 4-minute fat burn Tabata workout, we will focus on the lower body. Focus on your thighs and core by using the following 4 exercises.
Burn Fat Fast: 4-Minute Tabata Workout (Thighs and Core) - Part 3 7

The busy schedule, and the endless exercises in the gym, or the park sometimes cause you to shorten your training time, thus reducing its efficiency. We tend to believe that cardio training is the one that can give us the best results in the shortest possible time.

What would you say, however, if you found out that there is a workout of only 4 minutes that can be up to 5 times more efficient than the same interval of cardio exercises?

For today’s workout, we’ll be using the format of a Tabata, which is a super-short, high-intensity interval training method. This workout will be adding a twist to the standard form of a Tabata by focusing on two different muscle groups, the thighs and core muscles.

Part 3 of a 10-part series on Tabata-style workouts. The moves in this Tabata thigh workout are all things you can do at home, no fancy equipment is required (only 2 bottles of water) and they’re very beginner-friendly. Remember that while the movements are simple, they’re still intense.

Today, in episode 3 of the Tabata training series, I will bring you to a fast pace 4 minute-workout made of 4 exercises repeated 2 times. Each exercise will be performed for 20 seconds followed by 10 seconds of rest.

Today’s Tabata exercises are:

1)    Dumbbell squat to shoulder press, (you need a set of dumbbells or 2 bottles of water)

2)    Plank with Leg Lift

3)    Alternating Forward Lunges

4)    Mountain Climbers

Join me for a great 4-minute workout for thighs and core that is going to torch your fat and give you a fantastic start for your day.

1.  Dumbbell squat to shoulder press, (you need a set of dumbbells or 2 bottles of water)

Dumbbell squat to shoulder press
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Dumbbell squat to shoulder press is a compound movement that will challenge your entire body, especially your core and legs. The dumbbell squat will work your quadriceps, hamstrings, gluteus maximus, and calves, while the shoulder press will work your triceps and anterior deltoids.

This exercise is great for building strength, power, and endurance. Helps in building your core muscles by engaging them during the entire process of performing this exercise, and also helps in improving balance, coordination,  and flexibility.

This exercise increases your metabolism rate so that you can lose weight faster than usual. It also improves your cardiovascular health by increasing blood flow through your heart and lungs.

How to do

•      Stand with your feet just wider than shoulder-width apart.

•      Hold a dumb-bell above each shoulder, with your arms bent just over 90˚.

•      Lower down into a squat.

•      Your thighs should be parallel to the floor at the bottom of the move.

•      Stand up explosively pressing the dumbbells up above your head.

•      Your arms should be straight at the top of the move.

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2.  Plank with Leg Lift

Plank with Leg Lift
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The plank with leg lift is a multi-functional exercise that improves stability throughout the core, spine, and hip regions. The exercise also strengthens the lower back while improving hip mobility.

This is an advanced move that has many benefits. It works the front of your body muscles, especially your abdominals. It also strengthens your legs and arms, so you can lift more weight when doing other exercises.

The Plank with Leg Lift exercise also improves your balance and coordination. This can help prevent injury when lifting heavy weights.

How to do

•      Get into a plank position

•      The elbows stick to their position

•      Tighten your abs and lift one leg off the ground until it’s at hip height, pausing for a moment before returning to the starting position.

•      Alternatively you can swing the upper leg up and down

•      Do not let the hip sink down

•      Repeat the exercise with the other leg, too

3.  Alternating Forward Lunges

Alternating Forward Lunges
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Alternating Forward Lunges are a great exercise for increasing the strength of your thighs and glutes, as well as building endurance, also getting your heart rate up to help you burn fat.

By adding this exercise to your workout routine, you can help to tighten those areas while also improving your balance and stability.

This exercise is also a great way to build strength in your core muscles, which can help prevent injuries when lifting heavy weights or performing other strenuous activities.

How to do

•      Stand tall with your feet hip-distance apart.

•      Take a large step forward and lower your body toward the floor. 

•      Both legs should be bent at a 90-degree angle at the bottom of the lunge.

•      Push off the front leg to rise back up to start, and repeat on the other side.

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4.  Mountain Climbers

Mountain Climbers
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Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. 

How to do it:

•      Start in a high plank position (similar to a press-up position), making sure your shoulders are over your hands, your hips are down, and your weight is on just your toes. 

•      With your core engaged, bring your right knee forward towards your chest, lifting the toe off the ground. 

•      Return to your plank, then switch legs to bring the left knee forward.

•      Keep switching legs and begin to pick up the pace until it feels a little like running in a plank position.


The Tabata method is up to twice as effective as steady-state cardio for burning fat and building lean muscle mass, but it’s hard to stay engaged in a single exercise for just four minutes at a time.

Thus, the best way to get the most out of the Tabata method is to add variety to it, the workout I outline here features 4 different exercises that are perfect for the four-minute cycle.

There are a few things you should always have in your gym bag when doing a Tabata Workout. You should have water and a towel, as perspiration is guaranteed.

This routine will give you a solid thigh burn and core strength in just four minutes.

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 workout, hope you’re feeling great already

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 If you're looking for a stronger core and more toned thighs this 4-minute Tabata workout will do the trick!
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