This four-minute burner will torch your muscles and boost your body control.

By Lauren Mazzo
Updated: February 12, 2017

Building a well-rounded fitness base doesn't just mean being able to run long or lift heavy. Developing agility and balance is key-not only for attempting tricky moves but for preventing injury as well. Ready to boost your balance game? Start with some bodyweight moves that challenge your coordination while burning calories and building muscle.

We tapped Tabata expert Kaisa Keranen (the trainer who created of our 30-Day Tabata Challenge) for a circuit that'll do exactly that. (Want more from Kaisa? Try her four-minute Tabata featuring exercises you've never seen before.)

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

Criss-Cross Squat Jump to Punch

A. Stand with feet wider than hip-width apart. Lower down into a squat.

B. Explode off feet to jump up to stand, crossing feet right in front of left, then popping back to start.

C. Punch right arm across body while driving left knee up toward chest. Return to start and lower into a squat to begin the next rep.

D. Continue alternating which foot crosses in front and which arm punches.

Do AMRAP for 20 seconds; rest for 10 seconds.

Single-Leg Push-Up to Rotation

A. Start in a push-up position with the left leg lifted off the ground.

B. Lower into a push-up, then press chest away from the ground.

C. Lift right hand and extend toward sky, stacking right shoulder over left, while threading straight left leg through to kick forward in front of hips.

D. Return to start.

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

Low Lateral Lunge with V-Reach

A. Start in a right lateral lunge, sinking hips down so right foot is flat on floor and left leg is extending out to the side, knee and toes pointing toward the sky.

B. Lift straight arms overhead in a "V" shape.

C. Staying low, shift weight to the left to move into a left lateral lunge. Lift straight arms overhead in a "V" shape. Continue alternating.

Do AMRAP for 20 seconds; rest for 10 seconds.

Side Plank with Leg Swing

A. Start in a side plank on left elbow, right hand on right hip.

B. Lift right leg a few inches and kick forward then backward, keeping hips lifted and steady.

Do AMRAP for 20 seconds; rest for 10 seconds.


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