No time to get to a gym? No time for a long home workout? Limited equipment? Say no more!

Tabata is one of the most popular HIIT training workouts where all you need is at least 4 minutes and a challenging movement that works total-body.

While there is a long list of challenging movements that you can incorporate into tabata, burpees definitely take the cake!

Burpees are one of the most savage movements in the fitness world, working multiple muscle groups at once as well as testing your endurance.

Keep reading to find out more about combining tabata and burpees to create the ultimate 4-minute total body workout!

What is Tabata?

Tabata training refers to the world-renowned Dr. Izumi Tabata, professor of the College of Sport and Health Science at Ritsumeikan University in Japan.

Dr. Tabata is responsible for the research behind the many health benefits of tabata training. This method is now used worldwide across many sport and training modalities.

The tabata method is simple: 20 seconds of work, 10 seconds of rest, for a total of 4 minutes!

This style of training can work both the aerobic and anaerobic systems, which greatly benefits all individuals across the spectrum of fitness from beginners to pros.

Burpees: A Quick How to

Burpees are one of the most popular and effective movements in the fitness world, especially CrossFit.

The focus is on strengthening the muscles in your legs, hips, glutes, core, arms, chest, and shoulders, all while working your endurance and stamina.

In a standing position, legs around hip-width apart, squat down and place your hands on the floor in front of you. Jump both feet back to get into a high plank position (straight arms).

Lower down into a push-up position, touching your chest on the floor. Then, push back up to your plank position while jumping your feet back in towards your hands.

From this position, jump explosively into the air while reaching your arms overhead to complete the movement.

Try to make this movement flow, maintaining a solid core and legs while you use power to explode into the finishing position.

Now, let’s combine burpees with tabata!

The Ultimate 4-Minute Total Body Workout

Take the tabata concept - 20 seconds of work and 10 seconds of rest and combine with burpees.

  • 20 seconds of burpees
  • 10 seconds of rest

Do this for a total of 4 minutes.

Count your burpee repetitions and see how many you can complete.

A good rep count to aim for would be between 40-80!

To make this challenge even more difficult, do the 4-minute workout again after a few minutes rest to try and beat your original score.

Good luck!

Final Word

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