Quick Fitness Ideas: 4-Minute Fat Burn

Quick Fitness Ideas: 4-Minute Fat Burn

There are days that we get up bright-eyed, bushy tailed, and ready for a morning workout!  


Then… there are days when time is of essence, yet you still want to squeeze in some exercise. 


Tabata workouts are perfect for busy days.  Tabata training (named after its developer Izumi Tabata) is designed to be efficient and effective.  Tabata is a form of HIIT (High Intensity Interval Training).  It’s a timed interval method consisting of 20-seconds of maximum effort, followed by 10-seconds of recovery, repeated eight times for the ultimate exhaustive 4-minute workout.  We all have four minutes don’t we? 


HIIT is particularly amazing for:

  • losing body fat, yet retaining lean muscle;

  • strengthening the cardiovascular system;

  • developing a tolerance for high intensity capacity for longer;

  • challenging your mental resilience;

  • saving you time


Try this 4-minute Tabata workout that will be sure to wake your body up and have you feeling great throughout the day!  Remember, for these workouts to be effective, you must go at your maximum effort during the “20-seconds on”.  


Do each exercise for 20-seconds, then rest for 10-seconds before moving on to the next exercise.  Repeat the routine for 2 rounds for a total of 4-minutes.  If you’re up to it, repeat the workout to make it either an 8 or 12-minute routine.  Be sure you do a warm-up and stretch to cool down.  I suggest 1-2 minutes of jogging in place and jumping jacks to warm-up.  Do a full body stretch to cool down.


Quick Feet (narrow then wide)

Start by running in place as fast as you can, landing lightly on the balls of your feet for 2-seconds. Pump your arms. 

Then spread your feet to run in a wide stance as fast as you can for 2 seconds. Keep pumping your arms.

Repeat narrow then wide, narrow then wide.






Curtsy Side Lunge & Kicks

Start in a standing position.  Then step the right leg back (into a curtsy), then kick that leg out to the right.

Switch sides by stepping the left leg back (into a curtsy), then kick that leg out to the left.   Repeat sequence.




Plank Jacks

Get into a plank on your forearms - - elbows are under your shoulders, neck is in line with your back, core is tight to avoid rounding or dipping of the back or hips, tuck the pelvis slightly under, eyes looking about a foot in front of you. 


Jump legs open and close, while staying in plank.  Keep the buttocks low as you jump legs open and close. 


Jump Rope 

If you don’t have a jump rope, pretend you’re holding onto one.  Start skipping with a standard jump (feet together and skip).  Turn the rope with just your wrist.   Jump as quickly as you can.



Mimie Louie is a Certified Fitness and Nutrition Coach, founder of keepingitrealfit.com.  She specializes in helping women who want to feel more empowered and free in their body. She helps women get lean and strong, and feel more confident. Her programs are designed to work with a busy woman’s schedule and lifestyle.  She is a Trailblazer in our Etobicoke Branch.  Feel free to reach out at mimie@keepingitrealfit.com


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