Week 2 – The 4 minute fat-burning miracle workout with Andy Murphy

Andy's Urban TABATA, or also know as the "4 minute fat-burning miracle workout."

The 4-minute fat-burning miracle workout with Andy Murphy


Following on from Week 1 This week the urban workout from professional trainer Andy Murphy is the Urban TABATA, or also know as the “4 minute fat-burning miracle workout.”

Benefits of this Workout:
  • Increase your aerobic capacity
  • Increase your anaerobic capacity
  • Increase your VO2 max
  • Resting metabolic rate
  • Burn more fat


As always you don’t need any equipment what so ever this is purely body weight based and can do it anywhere when you have a spare minute or 4.


Begin with a brief warm-up ( spend’s 3-5 minutes with some basic moves such as marching, stationary squats, and jumping jacks to prep your body). To complete a Tabata, go as hard as you can for 20 seconds and follow that with 10 seconds of rest. Repeat seven more times. If you find that this 4 minute round is too easy start doing rounds of this with a minute break between rounds.

Andy’s Tabata Routine in action

1) Feet out and In

2) Plank – Tap shoulders

3) Hill climbers

4) Plank to press up posture

5) Sit through

6) Plank to Press up

7) Bunny Hops

8) Plank press up walkout

“Give it a go, you’ve got this!”


The exercises in the above video involve strenuous physical movement and it is your responsibility to judge your own capability to carry out such activities. You are urged to seek the advice of a medical professional before undertaking any physical exercise programme and the advice given in the above video is in no way intended as a substitute to medical advice.

As with any exercise programme, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a doctor.

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