Embark on today’s journey towards a fitter, stronger you with our exclusive Total Body Tabata – 4-Week Body Weight Workout Plan. As we hit the midweek mark, Day 4’s routine is meticulously designed to challenge your endurance and sculpt your physique from every angle. Get ready to push your limits with a series of dynamic movements that will ignite your muscles and elevate your heart rate. Today’s session revolves around the high-intensity interval-based circuit format that Tabata is renowned for. You’ll be diving into 20 seconds of vigorous exercise followed by a mere 10 seconds of rest between sets. This rapid-fire approach not only maximizes calorie burn but also boosts your metabolic rate, ensuring that you reap the benefits long after you’ve completed your last rep. Prepare to conquer a mix of strength and cardio exercises, each targeting different muscle groups to deliver a full-body workout. Your routine includes the stabilizing Wall Sit, the shoulder-sculpting Shoulder Press, and the leg-toning Seated Leg Extension. You’ll also brace your core with the High Plank, squat deep with Body Weight Squat and Chair Squat, and engage in the fluid motion of Arm Circles. To keep your heart pumping, Butt Kicks and Calf Raises will round out your session, ensuring no muscle is left behind. As part of this comprehensive 4-week program, it’s crucial to remain dedicated to the process. Remember, consistency is key to unlocking the full potential of the Tabata method. Embrace the burn, relish the sweat, and visualize the stronger, more capable you that emerges with each passing day. Before you dive into today’s workout, ensure you’re adequately prepared with a sturdy wall and chair for support, and a timer to keep track of your intervals. Clear some space, grab a bottle of water, and let’s get moving! Your transformation awaits, and Day 4 is the perfect opportunity to prove to yourself what you’re truly capable of.Welcome to Day 4 of Your Total Body Tabata Transformation!
The Power of Tabata: Intensity Meets Efficiency
Your Day 4 Workout Lineup
Stay Committed and Reap the Rewards
Gear Up and Get Set
Day 4 of Total Body Tabata - 4-Week Body Weight Workout Plan
Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.
This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.
![Total Body Tabata - 4-Week Body Weight Workout Plan](https://workoutable.com/wp-content/uploads/2023/11/Total-Body-Tabata-4-Week-Body-Weight-Workout-Plan-Day-4-Week-1.png)
Equipment Suggestion
Circuit 1-Â Do the circuit 3 times
1) Wall Sit for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/a4a34911-d62b-4a3d-a294-876a93091b7b/preview.webp)
Rest for 10 Sec
2) Shoulder Press for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/c4a32df4-f81f-44d3-97a1-0f93f0af5c60/preview.webp)
Rest for 10 Sec
3) Seated Leg Extension for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/0b00235c-651e-4d85-b83e-622018284e07/preview.webp)
Rest for 10 Sec
Circuit 2-Â Do the circuit 3 times
4) High Plank for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/d0851fdc-1338-42c2-923a-472e56b4cc91/preview.webp)
Rest for 10 Sec
5) Body Weight Squat for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/dc9b6dc5-f1ff-42e4-852d-a75b05e09f01/preview.webp)
Rest for 10 Sec
6) Chair Squat for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/ea5d81a5-5a9e-4325-a716-b9d10c2acf2a/preview.webp)
Rest for 10 Sec
Circuit 3-Â Do the circuit 3 times
7) Arm Circles for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/0496ef3b-9866-4d42-9f9b-e2bfa1d8d1fb/preview.webp)
Rest for 10 Sec
8) Butt Kicks for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/61cdd2ff-01b5-4578-a3f4-5b06697672bb/preview.webp)
Rest for 10 Sec
9) Calf Raises for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/b34c7d5f-9216-4943-a3a7-da85f152f03c/preview.webp)
Rest for 10 Sec
Cool Down and Stretching
After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.
This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.