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The Dynamic Workout for a Total-Body Burn In Just 4 Minutes

Some days, you have time to dedicate a whole hour-long workout to sculpting one body part. Other days, you barely have five minutes to break a sweat, and you need your whole body to burn like hell. This routine from trainer Kaisa Keranen (@kaisafit) is one of those workouts.

If you're familiar with Tabata, you know the drill: Do each move for 20 seconds as hard and fast as you possibly can, and then rest for 10 seconds. Do two to four rounds and your body will officially be toast. (P.S. None of these moves are supposed to be easy—that's why you can complete the entire workout in 4 minutes flat.)

Hooked on that fast and furious burn? Next up: our 30-Day Tabata Challenge, crafted by (who else?) Kaisa herself.

Half Burpee to Wide Push-Up

A. Begin in high plank position with feet hip-width apart.
B. Jump feet up to hands, then immediately jump back to starting position.
C. Hop both hands a few inches wider, and immediately lower into a push-up.
D. Press chest away from floor, and to hop hands back to starting position.

Do as many reps as possible (AMRAP) for 20 seconds; rest for 10 seconds.

Lunge Switch with Hip Circle Open

A. Being in high lunge, right leg forward and bent at 90 degrees, with left leg extended back with a soft bend.
B. Jump and switch to left leg lunge. Immediately jump and switch back to right leg lunge.
C. Shift weight onto right leg to stand. Kick left leg forward, out to the side, and back, lowering into a lunge again to repeat.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other round on the opposite side.

Lateral High Knee Shuffle

A. Start standing with feet together.
B. Starting with left leg, alternate driving knees up to chest, pumping opposite arm with opposite leg, and shuffling to the right for 5 steps.
C. Pause for a half second on right leg, left leg still in high-knee position, then repeat the shuffle in opposite direction for 5 steps.
D. Pause on left leg for 1 second before shuffling to the right again. Continue shuffling back and forth.

Do AMRAP for 20 seconds; rest for 10 seconds.

Side Plank with Hand to Toe Tap

A. Start in side plank, balancing on right elbow and side of right foot, fingertips and toes pointing forward.
B. Extend left arm overhead, bicep by ear, stretching long from fingers to toes.
C. Engage abs to lift straight left leg and straight left arm to tap hand to toes directly over belly button. Immediately reach left arm and leg long again.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other round on the opposite side.

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