Four minute fat crushing Tabata program with Limitless Power

Attention everyone! Summer is peaking through and will be here before we know it! If you, like me, used winter as an excuse to let go a little and indulge in the feel-good delicacies found everywhere during that period, then this post is for you! The oversized sweaters and long coats are leading the way to net and lingerie looking dresses, off-the-shoulder tops, and sexy form fitting bottoms.

So no more excuses to stay idle. Our friends at Limitless Power CrossFit teach us how to achieve our optimal body using the Tabata training program.

Tabata training is a high-intensity interval training workout, featuring exercises that last four minutes. But don’t think the four minutes are a walk in the park. You have to push yourself, really hard. 

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works for you and your muscles! 

The Tabata program

Each exercise in a given Tabata workout lasts only four minutes and the structure is as follows:

  • Go ALL OUT for 20 seconds (as many reps as possible)
  • Rest for 10 seconds
  • Go ALL OUT for 20 seconds (as many reps as possible)
  • Rest for 10 seconds
  • Complete 8 rounds following that routine

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise. You can do pretty much any exercise you wish. 

Limitless Power CrossFit‘s example for DOL looks like this:

  1. Overhead lunges (8 repetitions) 
  2. Push Ups (8 repetitions)
  3. Jumping lunges (8 repetitions)
  4. Plank complex (8 repetitions)

Luca, Melanie and Dominic show their program but also display the dos and don’ts clearly to avoid fruitless efforts but also injuries. Stay tuned for the specifics of the individual workouts – one each day this week 🙂

No more excuses! Just do it.

Below videos show you exactly what to do and what NOT to do.


Lunges are an easy and efficient exercise to help build strength in your quadriceps, glutes, hamstrings, calves, and core. They are easy to follow, and require no special equipment to complete.

Jumping lunges


A basic push up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger.

Plank Complex

The plank is one of the best exercises you can do for your core because it helps sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also strenghten your back, arms, shoulders, glutes, and hamstrings.

Thank you Cesar Martins for all your help with shooting and editing!

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