Train in just 4 minutes: Full Body Tabata Workout with Coach Kaya

Tabata workouts are perfect for getting your body into shape in just four minutes. Our trainer shows you how to do it in the video.



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Would you like to really exercise your body, but you don’t have time during the week to go to the gym? Then this training could help you.

With so-called Tabata training, the duration is not important: just a few minutes can push you to your physical limit. Ideal for anyone who wants to quickly challenge their muscles and get their pulse racing.

Full Body Crunch Workout with Coach Kaya

Coach and athlete Kaya Renz shows you how.

For training you only need a training mat and a mini band, then you can start. Give all!

This is how you do it: The workout consists of eight different exercises. Each of them is mined at full power for 20 seconds. There is a ten second pause before continuing.

1. Squat

Squats not only work the obvious muscle areas of your legs and glutes, but also gently target your core. For the variation shown by Kaya, first step on the band with both legs and bring it up above your knees.

  • Place your feet slightly wider than hip-width apart and bend your knees.
  • Then push back through your heels and push your hips forward.

“When you’re down, spread your knees really wide,” explains Kaya Renz. “Tighten the mini band.” By the way, squats are particularly effective if you mentally focus on your leg and gluteal muscles: the perfect connection between muscle and mind.

2. Squat walk

Moving on to a similar exercise that will put your hamstrings under high tension. To do this, first stand on one end of your mat.

  • Return to the deep squat position – the mini band is still directly above your knees.
  • Now, still on your knees, walk sideways to the other end of the mat.

Important: Stay in the deep squat position the entire time, then the burning in your muscles will surely come soon.

3. Plank cats

The plank is all about correct technique. So make sure you form a straight line with your body and don’t raise or lower your butt too much. The shoulders are placed directly on the elbows, the hands are on the ground and facing forward. Squeeze your stomach by pulling on your navel.

In this position, spread your feet apart and bring them back together with the mini-band at calf height. Important: Keep your head in line with your spine at all times to avoid neck problems.

4. Rowing

This workout wouldn’t be a total body workout if it didn’t work your back muscles as well.

  • Sit on your mat and wrap the band around your feet.
  • Slightly lean your upper body back and raise your bent legs.
  • Grab the mini band with both hands and perform the rowing movement by pulling it towards your torso and stretching it again.

During this exercise, actively pull your shoulder blades back; this is healthier for the back and trains the muscles more effectively.

5. Hollow clamp

Now follows another exercise that challenges your abdominal muscles. To do this, place the band around your ankles and lie on your back on the mat.

Raise your legs and upper body in a hollow position – your arms are stretched out behind you. In this position, spread your feet.

When you are very tense, you tend to forget to breathe. So make sure the air circulates evenly.

6. Bicycles

For this exercise you stay on your back. The band is back on your feet.

  • Place your hands on the sides of your head and begin by slightly bending both legs.
  • In this position, alternately bring your elbows in front of your body to the opposite knee.

Speed ​​is not important when performing this exercise. Instead, move a little slower, but with a lot of body tension.

7. Sit-ups

The following exercise also targets the abdominal muscles. The starting position is again lying on your back, with your arms and legs stretched out in the air; the band is initially around the hands.

  • Now do the crunches by bringing your legs and hands together in front of your trunk.
  • Wrap the band around your feet and return to the starting position.
  • A crunch follows, in which the band moves back from the feet to the hands, and so on.

To allow your abdominal muscles to function optimally, actively pull in your navel and make sure your lower back is on the floor.

8. Climbers

The starting position of the last exercise is the upright push-up position. Again, keep your shoulders straight over your arms and actively pull your shoulder blades back. The band is back at your feet.

Now pull one knee towards the middle of your body. Hold it there for three seconds, then switch leg positions. When doing this, be careful not to lift your buttocks too high.

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