4-Minute Busy Day Tabata Workout

I’ve been getting more and more requests for quick tabata-style workouts you guys can do with little or no equipment.

So that’s why I thought it’d be fun to put together this quick 4-minute busy day tabata workout—it’s only 4 minutes long, but if you work really hard you should be gasping for breath and your arms should definitely be shaking.

This tabata workout is perfect for when you have zero time or even as a workout finisher for those times when you still have a little extra energy at the end of your regular workout. You can also do it a couple of times in a row to really feel the burn.

Also, be sure to let me know if you guys have any other requests for future workouts, I always love hearing feedback and making up creative new workouts for you guys.

Watch the video above to see how to do this workout.

And here are the full workout instructions:


Workout equipment:

Workout type: Tabata

Timer setting: 8 x :10 x :20

Set your interval timer for 8 rounds of :10 and :20 intervals. The workout will go like this:

:10: Rest
:20: Burpee lateral jumps
:10: Rest
:20: Diamond push ups
:10: Rest
:20: Burpee tuck jumps
:10: Rest
:20: Plank pike jumps

Go through this circuit twice until the end timer beeps.


Work hard! Remember, it’s only 4 minutes.

Did you do this workout?

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6 thoughts on “4-Minute Busy Day Tabata Workout”

  1. Hi Krista,
    First can I say a huge thank you for your blog & congratulate you on all your hard work. You’re fantastic! & such an inspiration to women like myself who have in the past thought “I can’t do it, it’s too hard!”

    So the reason for my comment…I know you work out most days of the week but I was just wondering how long you work out for each time? Do you do a 12minute workout (or similar) each time or do you do more than that?

    I’ve been trying to go to the gym 2/3x a week & do your 3 weekly workouts on the days inbetween. I cycle a lot so if I’ve done a long ride will swap that out for one of the gym/ workout sessions.

    Athlete in training

  2. I have wondered this also. But in one of her most recent posts she mentioned she doesn’t work out for more than 15 minutes a day and anything else is for fun or practice. Also, on her FAQ page, she states that she doesn’t deliberately do any other exercises besides these. Hope that helps! 🙂

  3. Hi Krista, what an awesome website you have 🙂 I just watched the video and am wondering, do I need a warm up before I do these, as exercises seem pretty intense? thank you!


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