Brad Gouthro Fitness Tabata Workout Program: Lose Fat Fast In Just 4 Minutes [Video]

Tabata Workout Program: Lose Fat Fast In Just 4 Minutes [Video]

Tabata Workout Program: Lose Fat Fast In Just 4 Minutes [Video]

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Lose Fat Fast In Just 4 Mins – Tabata Workout Program

If you haven’t heard of Tabata workout programs yet, you’ve been missing out. This form of workout is named after a Japanese researcher named, who else, Tabata.

Tabata workout programs are quick (only 4 mins) and they not only burn fat fast…it also helps build lean muscle and increase VO2 max (cardiovascular strength).


Fat Burning Tabata Workout Program Example

Total time: 4 mins

Work time: 20 sec (as many reps as possible with good form)

Rest time: 10 sec


1. Jump Lunges

2. Jump Squats

3. Burpees

4. Pushups

For example: 20 seconds of Jump Lunges, then a 10 sec rest, 20 seconds of Jump Squats, 10 sec rest, etc until all 4 minutes are up (a total of 8 sets).

Remember: the goal of the Tabata Workout Program is to do as many reps (with proper form) as possible in the 20 second work period. AND ONLY REST FOR 10 SECONDS!

How Do I Time The Tabata Workout Program Intervals?

To do a Tabata Workout Program correctly, you need a timer that is easily accessible, doesn’t get in the way, and notifies you when your work or rest period is over.

If you don’t have a timer that fits the above criteria, give the GYMBOSS a try. Simply set the timer to 20 sec work intervals and 10 second rest intervals, then the GYMBOSS will beep/vibrate or both to tell you the interval is over. You don’t even need to look at it! It then continues until your full 4 minutes is up!

Tabata Workout Program

Other Tabata Workout Program Exercises

Since you’re only doing one exercise, be sure to choose an exercise that incorporates full body movements that incorporates multiple muscles and joint movements.

For example, here are some of the best Tabata Workout Program exercises to use:

– burpees

– squats

– jump rope

– box jumps

– …you get the point.

How Do I Measure Progress With A Tabata Workout Program?

It’s simple. Record the lowest amount of reps completed in any set. For the following Tabata workout, try to beat that rep count (with proper form).

That’s it…in just 4 minutes you’ll be sweating, incinerating fat, increasing heart health, and getting stronger.

Click here ’”> GYMBOSS if you don’t have a GYMBOSS yet. This tool is awesome and will keep you on track!

Hope you enjoyed this sample Tabata Workout Program




The Afterburn Effect Workout



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86 Comments to “Tabata Workout Program: Lose Fat Fast In Just 4 Minutes [Video]”

  1. Asking questions are really good thing if you are not understanding something
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  2. […] Also be sure to check out my other workouts such as my 4 minute fat burning Tabata workout. […]

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  5. […] If you’re looking for workouts that quickly burn fat, check out one of my 4 minute Tabata Workouts here. […]

  6. Love Tabatas says:

    Great post – I’m loving the time-efficiency of this tabata workout!

  7. […] Also be sure to check out my other workouts such as my 4 minute fat burning Tabata workout. […]

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  10. Dinu Sri Madhusanka says:

    If you are looking to get ripped, you should google MAD Muscle Ripper. That might help you get the body you deserve.

  11. Authementlan758 says:

    Diet Plan called Proladox Diet Plan kept appearing here on different videos and I thought they were scams. However after my work buddy follow it, and finally lost crazy amounts of weight by using it without starving herself., I’m persuaded. Do not take my own word for it, search for Proladox Diet Plan on the internet.

  12. Brad Gouthro says:

    since it’s only 4 mins it won’t hinder muscle

  13. Luis Alberto TejEs says:

    Being Tabata so metabolic, does it jeopardizes muscle volumen?

  14. Mcgarveylan692 says:

    This video is amazing! It helps me recall of the time when my sister used Proladox Diet Plan to lose 18 lbs and enjoy being healthy again! Most people want to lose fat, however we also need to remain healthy and balanced, and that is what Proladox Diet Plan gifted.

  15. udaranalan says:

    Hello, have you seen H6x Muscle Monster? (Go Google it) You will learn about the serious crimes we commit against our bodies. With H6x Muscle Monster, you will discover how to get ripped fast.

  16. Kenzo Penzo says:

    Hi man first thx for the video but i’ve a question.. . I tried this tabata with my gymboss but.. you say 8 sets.. so do i have to set my gymboss to 8 rounds of 4min???So in total 32min?? Because 1 round is 4min right?? Btw: the first three exercises is imo not very good for the knees man.. especially when you’re a heavyweight..

  17. Nabal kisor yadav says:

    My coworkers laughed when I told them I was going to bulk up with “MAD Ripped Muscle”, but then I showed them the results. Google MAD Ripped Muscle to see their reaction. (It was epic!)

  18. vo2mex says:

    For a trained person your tired fast. Or your just acting.

  19. Suman Baniya says:

    Have you seen “Smashing Ripped X?” (look for it on Google) It is a quick and easy way to get ripped fast.

  20. Dania Minet says:

    When considering eating healthy, you must never fall victim to modern fad diets. Extreme diet plans are a threat for your health, especially ones that seriously restrict your everyday nutritional intake. Many of these fad diet plans work for a short period of time and then the benefits decrease after a while. It is best to check out Proladox Diet Plan on google since it is not just another fad diet where you starve yourself.

  21. Floretta Span says:

    Hello there! Thanks for this helpful video. By the way, I notice a lot of people keep on talking about Proladox Diet Plan, but I’m not sure if it’s good. Have you considered Proladox Diet Plan? I’ve heard some amazing things about it and my cooworker lost tons of weight with it, but she refuses to tell me :(

  22. Lizeth Heyward says:

    It still surprise me, just how lot of people do not know about Proladox Diet Plan, although a lot of people get good results because of it. Thanks to my work buddy who told me about Proladox Diet Plan, I’ve lost a ton of weight with it without starving myself.

  23. Ivan Marincic says:

    tried this, but settled for sprinting…only if its raining, u cant go out, otherwise u can even if its cold, just bundle up and put on 2 htats or a hat… sprinting burns fat, drains u and regulates opinion is because it reduces stress totally and gives u the feel like ur in control

  24. Brad Gouthro says:

    yeah its a good start

  25. SunUp08 says:

    Hi, I weight train 3 times a week. Is 4 minutes tabata say 3 or 4 times a week enough to supplement? Thanks.

  26. fitnessforyouathome says:

    Hey brad is there a difference between HIIT and tabata?

  27. sujan koju says:

    Have you heard about Max Muscle Blueprint? (do a google search for it) It is a quick and easy way for you to get stronger fast.

  28. bloodgutsandlipgloss says:

    did this today. dead.

  29. Brad Gouthro says:

    if you’re eating healthy, yes.

  30. Temeka Kayser says:

    Yeah, I too am guilty of jumping through diet plan to others as well, I do believe that I need to have tested every single fat loss method that was available, however eventually not one of them made it easier for me to shed and maintain the weight off. I ended up trying for the very last time with the Proladox Diet Plan simply because my mate who told me great things about it and so far to date I have effectively lost 16 lbs in 3 weeks!

  31. Syafii Hadi says:

    Hey Brad, can i still have six packs if i just do the tabata workouts?

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