Tabata 4-Week Shred
Four weeks of Tabata intervals: 20 seconds of work, 10 seconds of rest, eight rounds per four-minute block, using bodyweight moves plus a kettlebell and a dumbbell. Add one block each week.
Frequency: 4x / week · Duration: 4 weeks · Workout: ~25 min · Level: Beginner
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 12 exercises across the week, 12 sets in total in the 8-20 rep range.
No single lift dominates — the week spreads across 12 different exercises rather than repeating a few.
Goals: Fat Loss
Equipment: Bodyweight, Minimal
Weekly Schedule
Lower Tabata — Legs
- Tabata: Bodyweight Squat: 1 × 8 rounds 20/10
- Tabata: Jump Lunge: 1 × 8 rounds
- Tabata: Glute Bridge: 1 × 8 rounds
Upper Tabata — Upper
3 exercises (Pro).
Core Tabata — Core
3 exercises (Pro).
Full Body Tabata — Full
3 exercises (Pro).
Progression Guidance
Add 1 Tabata block each week.