Trust us—you'll be wiped in no time.

By Lauren Mazzo
Updated: November 27, 2016

If you've tried a Tabata workout from trainer Kaisa Keranen (or our 30-day Tabata fitness challenge that she created), you know her moves are tough AF. But this Tabata workout will test your strength and coordination even more-she'll have you leaping, twisting, and kicking like it's your job. Go ahead and up the ante-it's only four minutes, after all.

How it works: Do as many reps as possible (AMRAP) for 20 seconds, then rest for 10 seconds. Repeat the circuit two to four times.

Lateral Mat Hops with Forward/Backward Jumps Back

A. Begin at one end of a mat, facing the right and balancing on the right leg.

B. Explode off right leg to jump laterally to the front of the mat and land on two feet.

C. Jump forward, then back, moving down the mat toward starting position. Jump onto right leg at the end of mat to start next rep.

Do AMRAP for 20 seconds; rest for 10 seconds. Alternate starting leg for each round.

Side to Side Push-Up

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

B. Explode off floor and jump hands to the left. Land and immediately lower into a push-up.

C. Explode off floor and jump hands to the right. Continue jumping right to left.

Do AMRAP for 20 seconds; rest for 10 seconds.

Curtsy Lunge to Kick-Out

A. Stand with feet hip-width apart.

B. Step left leg back and behind right leg and lower into a lunge.

C. Press into right leg to stand, and kick diagonally to the left with the left leg. Immediately lower back into the curtsy lunge.

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

Plank Cross Toe Tap

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

B. Press away from the floor, and reach right leg under and across body to tap floor as far to the left as possible.

C. Pull foot back to start, then lower into a push-up and repeat with the left leg.

Do AMRAP for 20 seconds; rest for 10 seconds.

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