4 Minute Full Body Workout – Equipment Free

Want to get slimmer and trimmer in just 4 minutes per day? This short, equipment free, full body workout will help you eliminate unwanted fat and tone your body.

Research shows that just 3-4 minute exercise sessions – when done in a certain way – can help you burn more fat for up to 24 hours after your workout (1).

How does it work?

This workout is based on the Tabata protocol, which is a form of High Intensisty Interval Training (HIIT). It’s named after the Japanese sports and fitness researcher Izumi Tabata, who first used the protocol to train Olympic speed skaters.

Tabata training uses short 20 second sessions of intense exercise, followed by 10 seconds of rest. In 4 minutes time you will do 8 of these 20 second sessions.

The workout consists of two sets of 4 exercises. This means you’ll do each exercise twice for a period of 20 seconds.

Here’s what it looks like:

  • 20 seconds Squats
  • 10 seconds Rest
  • 20 seconds Mountain Climbers
  • 10 seconds Rest
  • 20 seconds Lunges
  • 10 seconds Rest
  • 20 seconds Push Ups
  • 10 seconds Rest
  • 20 seconds Squats
  • 10 seconds Rest
  • 20 seconds Mountain Climbers
  • 10 seconds Rest
  • 20 seconds Lunges
  • 10 seconds Rest
  • 20 seconds Push Ups

It’s intense… but it’s worth it!

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Check out the videos below for proper form.


  • Start with you feet a little more than shoulder width apart and you toes pointing forward
  • Stretch your arms out in front of your for balance
  • Lower yourself down slowly as if you are sitting down on a chair placed behind you.
  • Make sure that your knees stay behind your toes during the exercise.
  • Come back up to the starting position and repeat.
  • Do as many as possible in 20 seconds while maintaining proper form.

Mountain Climbers

  • Start from a plank position with your hands a little wider than your shoulders.
  • Draw one knee in without lifting the hips up.
  • Jump the back foot forward and the other foor back.
  • Keep alternating.
  • Go as fast as you can for 20 seconds.


  • Start by standing up staight with your feet close together, your shoulders back and your chest forward.
  • Take a big step forward with your right foot, dropping your left knee without letting it touch the floor.
  • Take care to keep your back straight and facing forward.
  • Now push off the right (forward) foot and return back to the starting position.
  • Now lunge forward with the left foot.
  • Keep alternating and do as many as you can in 20 seconds.

Push Ups

  • Start from a plank position with your feet together and your hands directly below your shoulders.
  • Push yourself up off the floor. Make sure you keep your body in a straight line from your knees to your neck (don’t arch your back or let your pelvis drop towards the floor). This is done by keeping your midsection (the muscles around your core) tight.
  • If the standard push up is to hard for you, you can start by resting on your knees instead of your feet.
  • Do as many as you can for 20 seconds.

Tabata training isn’t for the faint of heart. It’s probably one of the hardest workouts you’ll ever do. However, if you’re up to the challenge, it is one of the most time efficient and most effective fat burning exercise protocols.

Mix it up

You can use the Tabata protocol (20 seconds intense exercise followed by 10 seconds rest) to just about any other exercise. Just select four bodyweight exercises and apply them to the format mentioned above (2 sets of four exercises).

Related programs:

The Curve-Ball Effect Total Body Program
The Curve-Ball Effect Total Body review
These short (10-20 minute) but extremely effective fat burning and body sculpting body-weight workouts are ideal for anyone who has a busy life and doesn’t want to spend a lot of money on expensive exercise equipment or gym memberships.

See our Curveball-Effect Total Body review

Old School New Body
The moderate weight/high fatigue workouts taught in Old School New Body are one of the most effective ways of burning fat, toning your body and increasing the production of anti-aging growth hormone.

See our Old School New Body review

4 Minute Full Body Workout - Equipment Free. This short Tabata style workout will get you slim and trim in just minutes per day.

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