I Hate Burpees!
This is a 4-minute workout designed to elevate your metabolic rate for the rest of the day.
Yep, you will be burning fat like a champ for hours after your workout thanks to Burpees & Jump Rope!
This is my serious sexy face. K, thanks.
Equipment Required:
- A Gymboss timer
- Shock-absorbing surface, such as interlocking floor mats.
- Two Dumbbells (I used 15 pounds each)
- A Medicine Ball (I used 12 pounds)
- A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!
Always a Must!
- Read my workout rules before you begin!
Drink your BCAAs!
Stay hydrated with water.
HOT PINK is my favrat! The girl on the jump rope box is lovely 🙂 lol
Video Workout:
Keep this 4 minute circuit mega-INTENSE; otherwise, you are not going to benefit from Tabata. If you are late for work, this is an ideal 4-minute workout to cram into your hectic morning schedule. Maximize fat-burning by doing this 4-minute workout fasted as soon as you wake up … and stay fasted for at least 2 hours after the workout (you can drink your BCAAs).
Need a Jump Rope Refresher? Review the Jump Rope Techniques and Progressions by clicking on my video demo.
- Burpee Push-Up and Row (I used 15-pound DBs)
- Jump Rope (High Step)
- Burpee Medicine Ball Tricep Push-Up and Squat/Front Deltoid Raise
- Jump Rope (High Step)
- Burpee Push-Up with alternating leg twisty thingies!
- Jump Rope (High Step)
- Competition Burpees
- Jump Rope – (High Step)
Do the workout with me. Just click on the video.
Guy
Doing this one at noon on Tuesday. Is a 20lb medicine ball good enough? Thank you for posting this so much. I work 2 jobs and I need time efficient/effective practices like you post. One more thing, can you post a vid on how you do that cat’s cradle thing? I can’t seem to get it 🙁
Guy
Did this at 5:30 am, ..I was trying to brush something off my face afterward, the floor!
Thanks Dr. Sara.
Diana
Quick question. Is this meant to be only a four-minute workout? Or can you do two or three circuits back-to-back? I guess I’m asking because it’s been drilled into me for the whole of my life that the more cardio the better. If I wanted to do two of these Tabata workouts back-to-back, how long should I wait in-between them? BTW, you are hilarious and I love your fitness and health philosophy!
Michelle
i know less is more but I need longer workouts ! Can you start adding new longer sessions like 20-30 min ?
Serafina
Hi Sara ..I’m trying to figure out how to my fasting routine … . Can u tell me the your daily routine …from what time your morning starts to the time u start eating to time u stop eating and start fasting ? Thx u !!
N.Sleiman
I love this workout…what other workouts do you recommend after having a baby?
kevin
Faaaantastico!!! Molto bene dr. Solomon. Muahhhh
Damian Andrei
You are a crazy BITCH! …. I LOVE IT
Not a friend of the fasting bullshit but your workouts are fun. Love your mid section and yes u can pull ypur pants lower! Cheers