FitGAG readers, what’s up? We are going to do a Tabata chest workout today. Tabata (high-intensity interval training) is a type of high-intensity interval training (HIIT). It will help you burn calories faster and build muscle.

Grab a pair of dumbbells, and let’s do this chest workout together!

Total Length: 4 Minutes

Intensity: High

Equipment: Dumbbells

Experience Level

Beginner

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

Intermediate

Perform the Tabata chest exercises 5 times, and then rest for 1 minute 30 seconds between each.

Advanced

Perform the Tabata chest exercises 5 times and rest for 45 seconds between each.

4-Minutes Dumbbell Chest Workout

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

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 increase your reps, gain weight, and/or take fewer breaks each time you complete this circuit.

#1 Floor Bench Twisters

Setup

• Lay on your back, knees bent.
• With your palms facing inward, hold the dumbbells high above your chest.

Instructions

1. Lower the weight on either side of your chest so that your elbows touch the ground.
2. Now, twist your palms, so your palms face away.
3. Press your chest upwards by squeezing.
4. Lower the weight on your chest and turn your palms towards you.
5. Keep your chest tight and continue to do so!

#2 Lying Hammer Fly

Setup

• Lay on your back, knees bent.
• With your palms facing away, hold the dumbbells high above your chest.

Instructions

1. Keep your arms straight and slowly lower the dumbbells to one side.
2. Bring your chest back to the starting place by contracting it.
3. Repeat!

#3 Lying Upward Fly

Setup

• Lay on your back, knees bent.
• Place the dumbbells on your chest, with your palms facing in your direction.

Instructions

1. Keep your arms straight and slowly lower the dumbbells to one side of your body.
2. Contract your chest and bring the dumbbell back into the starting position.
3. Repeat!

#4 Lying Valley Press

Setup

• Lay on your back, with your legs straight ahead.
• With your palms facing inward, hold the dumbbells high above your chest.

Instructions

1. Keep the dumbbells in a single piece and slowly lower the weights until they touch your chest.
2. To drive the dumbbells up, contract your chest.
3. Repeat!