Workout Summary

Main Goal: Fitness

Training Level: Beginner +

Program Duration: 4 Weeks

Days Per Week: 4

Time Per Workout: 20

Equipments Required:

About Arun Kumar T

Arun is the founder of @workoutable. He is a Precision Nutrition Certified Coach. He helps women transform their lives deeply with better health, fitness, and energy.

Total Body Tabata | 4-Week Body Weight Workout Plan- Program Details

Are you ready to elevate your fitness journey and sculpt your body without the need for any equipment? Welcome to the Total Body Tabata: 4-Week Body Weight Workout Plan.

This comprehensive program is meticulously crafted to help you attain your fitness objectives, fostering strength, endurance, and flexibility exclusively through bodyweight exercises.

Embrace a workout routine that seamlessly blends Tabata intervals with a diverse range of challenging exercises. This plan is ideal for those seeking efficient and effective workouts that can be performed anytime, anywhere. Get ready to break a sweat and witness remarkable results!

What is Tabata?

Tabata represents a high-intensity interval training (HIIT) method characterized by short bursts of intense exercise followed by brief periods of rest.

Throughout this 4-week workout plan, each exercise adheres to the Tabata protocol of 20 seconds of work followed by 10 seconds of rest. This time-efficient structure is designed to maximize calorie burn, enhance cardiovascular fitness, and elevate overall strength and endurance.

Building a Strong Foundation

In the inaugural week, our focus is on establishing a robust foundation by targeting various muscle groups. Each day comprises three circuits, each featuring three exercises.

The exercises include a mix of upper body, lower body, and core movements such as arm circles, bird dog, butt kicks, calf raises, cat cow, chair squat, crunches, dead bug, donkey kicks, high knees, leg raises, knee plank, knee pushup, wall push up, shoulder press, seated leg extension, toe tap, wall sit, and toe touches.

  • Week 1: Building a Strong Foundation
  • Week 2: Advanced Challenges
  • Week 3: Power and Agility
  • Week 4: The Final Push

Workout Routine Page


The Total Body Tabata: 4-Week Body Weight Workout Plan is a holistic fitness regimen merging the proven effectiveness of Tabata training with a diverse range of bodyweight exercises.

Over the four weeks, you'll transform your body, enhancing strength, cardiovascular fitness, and overall endurance.

Whether you're a beginner or a seasoned fitness enthusiast, this workout plan is tailored for anyone looking to challenge themselves and achieve remarkable results using only their body weight. Prepare to sweat, burn calories, and become the best version of yourself!

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}