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The 5-Minute 'Bata Burn Workout

Traveling this holiday season? Toss your resistance band in your carry-on and you're good to go for a workout on the road! Spark your metabolism, burn calories, and maintain strength with this quick and effective circuit routine that incorporates Tabata-style intervals for a major burn in minimum time.

Related: Check out the full-length video of this workout to sweat alongside Jessica Smith. Plus, enter to win the Black Friday Fitness Sweepstakes for a chance to win $500 for holiday shopping!

How it works: Do as many reps of each exercise as quickly as you can with good form during each interval.

Total Time: up to 15 minutes

You will need: Resistance band

1. Squat to Press with Resistance Band

A.

Stand with feet hip width, band under feet, holding evenly onto the ends. Bend elbows and bring hands in front of shoulders. Lower into a squat.

B.

As legs extend, press arms overhead. Return to start. (Band too tight? Try this move standing with feet together to lessen the resistance on the overhead press.)

Sets:

1

Reps:

AMRAP for 30 seconds

2. Donkey Kick-Over

A.

Place resistance band on the floor in a straight line. Lower onto all fours with hands on either side of band. Lift hips, rise up onto tiptoes, and step both feet to the left side of band.

B.

Quickly push off the floor and lift hips up into the air, kicking heels into body as legs jump up and over, landing to the right of band. Repeat, alternating sides, as quickly as possible.

Sets:

1

Reps:

AMRAP for 20 seconds, rest for 10

3. Lunging Resistance Band Press

A.

Anchor band to a sturdy point (like a doorknob) and face away from anchor, holding ends evenly. Step right leg forward and lower into a lunge by bending both knees about 90 degrees as left arm extends out in front of chest, palm facing down. Return to start; repeat on opposite side. Adjust the resistance as needed: Step further away from the anchor point to increase the resistance, move closer to it for less.

Sets:

1

Reps:

AMRAP for 30 seconds

4. Driving Squat Jumps

A.

With resistance band anchored, stand facing anchor point, with feet hip width, holding ends evenly. Lower into a squat and drive arms back by hips.

B.

Quickly jump straight up and swing arms forward in front of shoulders (still holding onto band). Land in squat position, driving arms back by hips. Repeat, making movements as big and as fast as possible.

Sets:

1

Reps:

AMRAP for 20 seconds, rest for 10

5. Rear Lunge And Band Row

A.

Anchor resistance band and stand with feet together, facing in toward anchor, holding ends evenly. Step right leg back into a rear lunge, bending both knees about 90 degrees as elbows bend behind body, pulling ends of bands by sides (focus on squeezing shoulder blades back and together as arms row). Return to start; repeat on opposite side.

Sets:

1

Reps:

AMRAP for 30 seconds

6. Power Scissors

A.

With resistance band anchored, stand facing away from anchor point, with feet hip width, holding ends evenly. Do a scissor jack by jumping up, landing with left foot forward, right leg back, as right arm punches forward, palm facing down, in line with shoulder. Immediately repeat on opposite side.

Sets:

1

Reps:

AMRAP for 20 seconds, rest for 10

7. Band Resisted Pushups

A.

Wrap band behind upper back, holding onto ends evenly (add resistance by wrapping ends around hands a few times), and get into a full plank position with feet hip width and hands slightly wider than shoulders.

B.

Lower into a pushup, keeping abs tight, without letting hips sag. Extend arms and press back up against the resistance of the band. Modify on knees, if needed.

Sets:

1

Reps:

AMRAP for 30 seconds

8. Side-to-Side Driving Squat Jumps

A.

With resistance band anchored, stand facing anchor point, with feet hip width, holding ends evenly. Lower into a squat and drive arms back by hips. Quickly jump straight up and over to the side and land in squat position on one side of anchor, driving arms back by hips. Repeat, jumping to the opposite side of the anchor point.

Sets:

1

Reps:

AMRAP for 20 seconds, rest for 10

9. Resistance Band Plié Pull Down

A.

Stand with feet wider than hips, knees and toes turned slightly out, holding folded band pulled taught overhead.

B.

Lower into a plié, bending knees over toes, keeping shoulders stacked over hips as arms bend to pull band as wide as possible, pull band down to sternum. Return to start.

Sets:

1

Reps:

AMRAP for 30 seconds

10. Power Squat Jacks

A.

Stand with feet together, holding folded band pulled taught overhead.

B.

Quickly jump slightly forward, landing in a deep squat with feet wider than hips, reaching band to toes. Jump back and land in start position.

Sets:

1

Reps:

AMRAP for 20 seconds, rest for 10