Embark on today’s fitness expedition with a series of movements designed to invigorate your entire body. Day 4 of our 4-Week Body Weight Workout Plan is a pivotal step in your total transformation, sculpting your core, enhancing your cardiovascular endurance, and fortifying your legs. Prepare to challenge yourself with a dynamic blend of exercises that will leave you feeling stronger and more energized. As part of today’s routine, you’ll dive into a mix of core-strengthening and heart-pumping exercises. Begin with the classic Crunches to target your abdominal muscles, followed by High Knees to get your heart racing. The Bird Dog will enhance your balance and stability, while Chair Squats will tone your lower body. With Dead Bug and Donkey Kick exercises, you’ll focus on your core and glutes for a well-rounded session. Keep the momentum going with Arm Circles to loosen up and strengthen your shoulders. Then, shift gears with Butt Kicks to intensify your cardio output. Finally, round off the day with Calf Raises to build lower leg strength. Each exercise is an integral part of the mosaic that constitutes your comprehensive fitness regimen. Our Total Body Tabata format is all about efficiency and effectiveness. You’ll be following an interval-based circuit format, engaging in 20 seconds of intense exercise followed by 10 seconds of rest. This approach not only maximizes calorie burn but also boosts your metabolism, leading to greater endurance and strength gains. Commit to pushing through each set with determination and focus. Remember, consistency is key in this 4-Week Body Weight Workout Plan. Day 4 is your opportunity to build upon the foundation you’ve set, so embrace the burn and revel in your progress. Let’s keep the energy high and the movements precise; your fitter, stronger self awaits at the end of this transformative journey!Welcome to Day 4 of Your Total Body Tabata Journey!
Engage Your Core and Boost Your Heart Rate
Elevate Your Workout with Explosive Movements
Interval-Based Circuit: Maximizing Efficiency
Stay Committed and See Results
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-4.png)
Equipment Suggestion
Circuit 1-Â Do the circuit 3 times
1) Crunches for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/e977bf1b-7bb6-4342-af07-4393542df712/preview.webp)
Rest for 10 Sec
2) High Knees for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/4c848e8d-2103-4f46-b54d-e13610be09f6/preview.webp)
Rest for 10 Sec
3) Bird Dog for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/64a0b18d-8ca7-4d27-b61b-f87cdaa49705/preview.webp)
Rest for 10 Sec
Circuit 2-Â Do the circuit 3 times
4) 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
5) Dead Bug for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/31bfb96f-bebc-46e6-a961-a91daad5ca65/preview.webp)
Rest for 10 Sec
6) Donkey Kick for 20 Sec
Instructions:
Â
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/fe9fac5a-1522-4095-862b-ef1fd53ec15f/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:
Â
![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:
Â
![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.