Room to jump? Good—that's all you need to break a sweat in four fast minutes

By Lauren Mazzo
Updated: November 07, 2016

Whether you're traveling, too lazy to leave the house, or just need to get your heart pumping for a few minutes before you start your day, this is the Tabata workout for you. All you need is some space, five minutes, and a willingness to get sweaty. How? A home Tabata workout from trainer Kaisa Keranen (a.k.a. @kaisafit). ICYDK, Tabata is where you go ALL OUT with a tough move (like sprints, burpees, etc.) for 20 seconds, then chill for 10 seconds. The result: You'll get your heart rate soaring, stat, and reap all these benefits of HIIT.

How it works: Perform each move for 20 seconds, then rest for 10 seconds. Repeat the circuit two to four times. Extra credit: Tackle our 30-day Tabata challenge that Keranen also designed.

Crouch-Back to Push-Up

A. Start in a high plank position.

B. Bend knees and sit hips back over heels so that arms straighten but hands don't move from position on the floor.

C. Shift forward into high plank, and lower down into a push-up. Press back up to plank to return to start.

Do AMRAP for 20 seconds; rest for 10 seconds

Burpee to Criss-Cross Feet

A. Start standing with feet hip-width apart. Place hands on floor in front of feet and jump feet back into high plank position.

B. Immediately jump feet back up to hands and stand. Jump to cross right foot in front of left foot, then jump to return to start. Continue alternating which foot crosses in front for each rep.

Do AMRAP for 20 seconds; rest for 10 seconds

Side Plank with Hand-to-Toe Tap

A. Start in a 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

Quick In-and-Out Squat Jumps

A. Start standing with feet together.

B. Jump feet out slightly wider than hip-width, and immediately lower into a squat, swinging arms up to clasp in front of chest.

C. From squat, immediately jump feet back together and stand (balancing on toes), swinging arms down by sides.

Do AMRAP for 20 seconds; rest for 10 seconds

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