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Ready to get fit for the fall? I’ve put together 5 simple, heart-pumping workouts to get you up, active, and feeling fit: A-Tabata-A-Day! These short and effective exercises don’t require any equipment, so you can perform them in your home at your convenience. Squeeze them into your morning routine, break a sweat during your child’s nap time, or knock out your workout while you’re watching television at night. In one commercial break your exercise can be done for the day! A Tabata A Day Fat Blasting WorkoutsI love, love, love Tabata-style workouts because they are such an efficient way to build strength and increase my cardiovascular fitness.

If you’re not already familiar with Tabata training, it’s basically just a kind of high intensity interval training that takes less than 5 minutes. Yep, that’s right. You can squeeze in a workout even on your busiest days! And if you’re a mom, it’s perfect for nap time or those early morning hours when your little ones might be sleeping. You don’t need to leave the house and you don’t need any fancy equipment.

The idea behind Tabata workouts is that you want to work as hard as you can for 20 seconds and rest for 10 seconds. You will repeat that sequence for a total of eight rounds, or four minutes.

Since the intervals fly by so quickly, I have a hard time watching my clock and exercising at the same time. I like to use a free app like Tabata Pro to time each exercise (there are many other Tabata apps out there, so just use the one that you prefer). You don’t need Tabata timer, but it makes the workout MUCH easier.

Tabata Pro Timer

Now, are you ready? You can download and print a PDF copy of the workouts HERE, if that’s easiest for you.


In this plan I have designed a 4-minute tabata routine for every day of the work week. If you have some extra time and you’d like a longer workout, feel free to combine the exercises for 8, 12, 16, or 20 minutes of heart-pumping activity!

Perform each exercise at maximum effort for 20 seconds, and then rest for 10 seconds. Repeat for 8 rounds, which equals a total of 4 minutes.


Jumping Jacks




Alternating Lunges


Mountain Climbers

Russian Twist



Forearm Plank


Shadow Boxing


[Tweet “Get fit fast with 4-Minute Fat-Blasting #Tabata #Workouts for Every Day of the Week! #fitfluential”]

If you’re not sure how to perform one of the exercises, just click on the blue title of the exercise to watch a video!

Looking for other exercise inspiration? Check out some of my other favorite workouts:

4-Minute Calorie-Torching Tabata Workout

Tabata Workout

 10-Minute Total Body Workout

Busy Mom's 10 Minute Total Body Workout

 20-Minute Fat-Burning Cardio Circuit Workout

20 Minute Fat Burning Cardio Circuit Workout

 The Living Room Workout



Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

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Square overhead shot of hands serving a chicken pot pie recipe with biscuits
Overhead image of a bowl of chili mac on a dinner table with cornbread
Hands serving a platter of sheet pan sausage and potatoes

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  1. Yes yes YES!! Love that all these can be done really anywhere, anytime, without a single piece of equipment! No excuses! 🙂

  2. Can you believe I’ve actually never done a tabata workout?! I think it’s now time that I try it out. In fact, I want to do ALL the workouts you posted. Sounds fun!

    1. Oh, it’s time to change that Holly! This will definitely make you sweat (and get it done quickly). 🙂

      Thanks for stopping by!

  3. I go on submleupon to find a lunch read and end up doing the living room workout at lunch. I do not know if this is a good thing or not as I am a sweaty mess. Thank God I have another set of scrubs in the car, hopefully I will not smell 🙂 Great workout! It really can be done anywhere.

    1. Hah! I’m so glad that you tried it, worked up a sweat, and enjoyed it. 🙂 Hope you found some clean clothes to put on!

  4. When you say do each exercise for 20 seconds is 10 seconds jumping jacks and 10 seconds push ups, then rest 10 seconds? Thanks!

    1. Hi, Mimo! No, what you’ll do is 20 seconds jumping jacks, then rest 10 seconds. Then 20 seconds push-ups, rest 10 seconds. Repeat for a total of 4 minutes! The 10 second rest in between each exercise is really just a transition time to give you a chance to get down on the ground or up on your feet. It’s hardly a rest because it goes by so quickly! 🙂

      I hope that helps to clarify. Enjoy!!

  5. After 10 months of working out daily I have not felt sore or challenged in a while. I don’t know how I found you but I figured Id give it a try while waiting for my boys to get out of class. I had 12 minutes and whoa!! I was sore the next day and feeling great. When I checked my body fat it had really gone down. I was so excited. I’m sold and throwing more little Tabatas in throughout the day here and there.

    1. That’s awesome! Thanks so much for letting me know, Kat! Sometimes just shaking up the routine makes a HUGE difference in how we look and feel — no additional time required! 🙂