4 Minute Metabolic Mayhem Workout


Workout equipment:

Workout type: Tabata

Timer setting: 8 x :10 x :20

This workout is perfect for when you want to get in two workouts in a day but don’t have time for two full ones, when you want a little extra boost at the end of your regular workout or when you just really don’t have time for a full HIIT workout. Give it a shot whenever you’re in a hurry!

To do it, you’ll need to set an interval timer for 8 rounds of :10 and :20 second intervals, then do the following until the timer runs out:

:10 : Burpee tuck jumps
:20 : Double unders (or single unders)
:10 : Burpee tuck jumps
:20 : High knees w/ jump rope

Remember, there’s no rest at all with this one!

Watch the full video:


It’s only 4 minutes you guys! Work hard.

Did you do this workout?

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7 thoughts on “4 Minute Metabolic Mayhem Workout”

  1. Loved your video… so cute. Well done on pushing thru the workout. Those double-unders are tough, eh? I’ve whipped myself with the skipping rope so many times… painful.

  2. Oh my goodness- just did it. So hard.
    Btw, did you know that if you exit out of the “interval timer” on the 12MA app and then go back into it, it automatically resets to 10/30/18? That’s what happened to me just now, and I was wondering why this 4-min workout was going on for ages.

  3. Great routine! I did it as a finisher for a technical/mobility workout and it worked nicely. My 12MA helper (Megan, 8) helped by handing me my skipping rope after every burpee interval – luxury treatment 🙂 However, my next goal is to perfect double unders!


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