Fire up your flow

By Lauren Mazzo
Updated: December 22, 2016

In case you didn't know, Tabata is infamous for being really freaking hard. Dynamic, full-body moves usually mean a ton of force on your body (which usually means tons of calorie burn). But Tabata can take care of your body too-and still have you sweating like crazy. This particular Tabata workout from trainer Kaisa Keranen (@kaisafit, who created our 30-day Tabata challenge) uses some yoga-like mobility moves to strengthen and tone, while burning major calories.

How it works: Do as many reps as possible (AMRAP) for 20 seconds. Rest 10 seconds, then tackle the next move. Repeat two to four times for a quick-and-dirty workout that will get your body going in just minutes.

Lunge to Forward Hop

A. Step backward with right foot into a left leg lunge.

B. Jump forward onto right leg, kicking left heel up to glutes.

C. Immediately hop backward into left leg lunge.

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

Crouching Push-Up

A. Start in a high plank position. Lower into push-up.

B. Press chest away from floor and bend knees to shift weight back over heels, with arms straight and hands remaining in the same place on the floor.

C. Shift weight forward to return to start.

Do AMRAP for 20 seconds; rest for 10 seconds.

Lateral Lunge to Rotate Open

A. Start in a lateral lunge as low as possible on the right leg, with hands and right foot flat on the floor, left leg straight out to the side, and toes pointing up.

B. Lift straight left arm to reach fingertips toward ceiling, spiraling chest open to the left. Return hand to floor.

C. Walk hands to the left while shifting weight over to a lateral lunge on the left leg. Reach toward ceiling, spiraling chest open to the right.

D. Return hand to floor. Continue alternating.

Do AMRAP for 20 seconds; rest for 10 seconds.

Side Plank Toe Tap

A. Start in a high side plank on the right hand and foot. Extend left arm above head, biceps by ear.

B. Lift straight left arm and straight right leg to tap together directly above torso.

C. Return to start.

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

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