On today’s episode of Live Lean TV, I’m sharing this 4 minute tabata HIIT workout no equipment for fat loss routine. Yes, you are only 4 minutes away from burning fat all day. ✔ Tabata Timer: ✔ Live Lean Body Program Selector Quiz: ✔ Free 30 Day Live Lean Starter Guide: OTHER AWESOME TABATA WORKOUT VIDEOS: ✔ 4 Minute Tabata Plyometrics Workout For Beginners (BURN FAT FASTER): ✔ 4 Minute No Equipment Tabata Workout For Beginners (GET LOW WORKOUT): ✔ 4 Minute Tabata Workout With Burpees (EXTREME FAT BURNING BURPEES): READ OR LISTEN TO THIS EPISODE: ✔ Blog Post: ✔ Podcast: Subscribe and Live Lean 365 days a year with us: On this edition of tabata workouts, we’re doing my Return of the Jack workout. All you need for this 4 minute HIIT workout is your body and interval timer. If this tabata workout doesn’t wake you up in the morning or give you a good sweat as a workout finisher, see your doctor! Here’s how the Return of the Jack tabata HIIT workout routine is structured: Total time: 4 minutes. Type of workout: Tabata workout: 20 seconds of high intensity work (as many reps as possible with good form) 10 seconds rest The key is to give maximum effort during the 20 second high intensity interval. After the 20 second high intensity interval, take a 10 second rest, then complete another 20 second high intensity interval, etc. So if you’re with me, there’s only one thing left to do, lets get sweaty. Number of circuits: 2 circuits. Exercises: A1. Mountain Climber Reps: 20 seconds Rest: 10 seconds MOUNTAIN CLIMBERS Coaching cues: get into a straight arm plank position, making sure you keep your core engaged and back flat as you drive your knees in. Focus on having quick feet to improve your foot speed. You’ll get a good core workout with this exercise. A2. Seal Jack Reps: 20 seconds Rest: 10 seconds Coaching cues: The seal jack is a little bit different than the jumping jack. Rather than having your hands going over your head, they come in front of the body. This will help improve your coordination. Start with your hands and feet together, then jump up and move your hands and feet away from each other. You should really feel your legs, shoulders, and chest working, as well as your heart should be pumping. Your heart will love you after this and the burn in the calves is real! A3. Jumping Jack Reps: 20 seconds Rest: 10 seconds Coaching cues: This is a great exercise to really get your heart rate going. Differing from the seal jack, this time your arms go over your head. You’re going to feel the burn in your calves during these 20 seconds. Lets go! A4. Straight Arm Plank Jack (i.e. Floor Jacks) Reps: 20 seconds Rest: 10 seconds Coaching cues: For the last exercise, we’re getting back down on the floor to complete the straight arm plank jack. Get into the straight arm plank position, with your feet together. 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Aired: May 11, 2025
