4-Min Fat Burning Tabata Cardio Workout: Get Your Heart Pump

FitGAG Readers, what’s up? This week’s Workout Wednesdays will feature a Tabata workout. Tabata, a high-intensity interval training, will help you burn calories faster and build muscle.

This intense cardio workout will get your heart pumping.

Total Length 4 Minutes

Intensity High

Equipment No equipment required

Experience Level


Perform the following exercise four times, and then rest for two minutes and fifteen seconds between each.


Perform the following 5 workouts and take a break for 30 seconds between each.


Perform the following 5 workouts and then take a 45-second break between each one.

4-Minutes Fat Burning Tabata Cardio Workout At Home

Find a spot in an open area to start. Each of the following exercises should be performed for 20 seconds at high intensity. After 10 seconds, take a break and then move on to the next exercise.

You should complete the exercises in a circular format. You’ll complete the circuit in a round format.

If necessary, take a break! You can do more reps or take fewer breaks each time you complete this circuit.

#1 Power Push Up


  • Start in a push-up position, with your back straight and your hands under your shoulders.


  1. To push up, lower your head towards the ground.
  2. Push upwards and then jump forward to touch your toes.
  3. Next, jump immediately back into the push-up position. Repeat this motion.
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#2 High Knee Jumps


  • Stand with your feet about shoulder-width apart.


  1. Keep your back straight with your core engaged and your core engaged, and squat down until your hips are below your knees.
  2. Jump up and raise your knees as high as you can.
  3. Bend your knees and squat down as you land. Repeat this motion again!

#3 Switch Lunges


  • Take a standing position.


  1. Lift one leg forward and place your front knee on your front ankle.
  2. Jump up and switch legs when you land in the lunge. Keep your back straight with your core to maximize your leg activation results.
  3. Repeat!

#4 Close In & Outs


  • Start on a high plank with your hands on the ground under your shoulders. Your legs should be straight ahead.


  1. Keep your hands in a straight position and squeeze your abs. Then jump forward.
  2. After you have landed, jump back into the starting position.
  3. Repeat!


  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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