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The Tabata Workout Routine for Beginners and Elites

In case you haven't hopped on the @KaisaFit fan train yet, we'll clue you in: This trainer can do some serious magic with workout moves. She can turn basically anything into workout equipment—like an office chair, a textbook, a kitchen pot, or even toilet paper. (Seriously!) To be completely honest, though, these moves aren't always beginner-friendly. In fact, some of them will be the hardest thing you've ever done. Because Tabata workouts are so short and you're only doing each move for 20 seconds, the exercises are supposed to be killer. But if you're a true beginner, you may want to start off with something a little less intense. (Here's more background on why Tabata is such a magical fat-burning workout.)

Enter: this choose-your-own-adventure Tabata workout with beginner and advanced options to meet the needs of every fitness level. Feel free to hop back and forth between the beginner and advanced moves as needed, or stick to one category for the entire routine. (Or try this Tabata workout that's super beginner-friendly.)

How it works: You'll do each move for 20 seconds for as many reps as possible (AMRAP), then rest for 10 seconds before moving on to the next one. Feel free to scale up/scale down between the beginner and advanced options, depending on what your body can handle. Do two to four rounds for a kickass workout in a bite-size amount of time.

Beginner: Plank with Kick Through

A. Start in a high plank position. Raise left leg as high as possible (while maintaining a strong core) to start.
B. Thread left leg through under body and over to the right, lowering left hip to touch the ground.
C. Reverse motion to return to starting position.

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

Advanced: Plank with Kick Through to Single-Leg Push-Up

A. Start in a high plank position. Raise left leg as high as possible (while maintaining a strong core) to start.
B. Thread left leg through under body and over to the right, lowering left hip to touch the ground.
C. Reverse motion to return to starting position, then do a push-up.

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

Beginner: Reverse Lunge to Standing Crunch

A. Stand with feet together, hands behind head with elbows pointing out to sides.
B. Take a big step back with right foot, lowering into a reverse lunge until front thigh is parallel to the ground.
C. Press off the back foot to stand on the left leg, driving right knee up to chest and twisting torso to try to touch left elbow to right knee.
D. Immediately step back with the right foot into a lunge to begin the next rep.

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

Advanced: Lunge Switch to Standing Crunch

A. Stand with feet together, hands behind head with elbows pointing out to sides.
B. Take a big step back with right foot, lowering into a reverse lunge until front thigh is parallel to the ground.
C. Jump and switch, landing in a lunge with the right leg in front.
D. Press off the back foot to stand on the right leg, driving left knee up to chest and twisting torso to try to touch right elbow to left knee.
E. Immediately step back with the left foot into a lunge to begin the next rep, this time switching and crunching on the other side.

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

Beginner: Hip Flexor Stretch to Single-Leg Plank

A. Start in a low lunge, left leg forward with knee over ankle and right knee hovering off the ground.
B. Extend arms overhead, biceps by ears, then place hands on the floor to the right of left foot.
C. Lift hips and kick left foot back, about 2 feet off the floor, for a single-leg plank. Hold for half a second.
D. Step left foot forward to begin the next rep.

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

Advanced: Hip Flexor Stretch to Single-Leg Push-Up

A. Start in a low lunge, left leg forward with knee over ankle and right knee hovering off the ground.
B. Extend arms overhead, biceps by ears, then place hands on the floor to the right of left foot.
C. Lift hips and kick left foot back, about 2 feet off the floor, for a single-leg plank. Immediately lower chest to the ground to do a single-leg push-up.
D. Step left foot forward to begin the next rep.

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

Beginner: Curtsy Lunge to High Knee

A. Stand with feet together and arms clasped in front of chest.
B. Step right foot back and behind left leg, lowering into a curtsy lunge until front thigh is parallel to the floor.
C. Press into front foot to stand, driving right knee up until knee is at hip level, thigh parallel to the floor.
D. Immediately step back into a curtsy lunge to begin the next rep.

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

Advanced: Curtsy Lunge to Kick Out

A. Stand with feet together and arms clasped in front of chest.
B. Step right foot back and behind left leg, lowering into a curtsy lunge until front thigh is parallel to the floor.
C. Press into front foot to stand, kicking straight right leg out to the side and twisting torso to try to touch left fingers to right toes.
D. Immediately step back into a curtsy lunge to begin the next rep.

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

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