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The Total-Body Strength Workout That Only Takes 4 Minutes

Want to get stronger and fitter, but don't have a lot of time or equipment? No fear—trainer Kaisa Keranen (@kaisafit) is here. She created our 30-day Tabata challenge, so she knows her stuff when it comes to fitting in a tough and effective workout when you have just a short amount of time. These moves will strengthen your arms, legs, and core, and have you working up a sweat—stat.

How it works: Do each move all-out for as many reps as possible (AMRAP), and rest for 10 seconds in between. Complete the circuit two to four times for a serious burn.

Jumping Jack Burpees

A. Do one jumping jack.
B. Bend down to put palms flat on the floor in front of feet. Jump feet back to push-up position.
C. Jump feet up to hands and stand.

Do AMRAP for 20 seconds; rest for 10 seconds.

Push-Up with Alternating Lateral Leg Kick

A. Begin in a high plank position.
B. Lower into a push-up and kick straight right leg out to the side, tapping toe to floor.
C. Press chest away from floor and simultaneously swing right leg back to plank position.
D. Lower into a push-up and kick straight left leg out to the side, tapping toe to floor. Continue alternating quickly.

Do AMRAP for 20 seconds; rest for 10 seconds.

Curtsy Leg Switches

A. With the right leg, step backward and to the left, crossing behind left leg and lowering into a lunge.
B. Explosively jump and switch legs, landing with right leg in front and left leg crossed behind.
C. Jump to land again with the left leg in front. Continue alternating.

Do AMRAP for 20 seconds; rest for 10 seconds.

Push-Up with Rotate Open

A. Begin in a high plank position. Lower into a push-up.
B. Press chest away from floor and lift left hand up to sky, spiraling chest to the left and kicking right foot through to tap floor in front of body.
C. Return to high plank, and lower into a push-up. Repeat on the other side. Continue alternating.

Do AMRAP for 20 seconds; rest for 10 seconds.

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