Full body burn, no gym necessary

By Lauren Mazzo
January 29, 2017

Think you need a rack of dumbbells, cardio equipment, and a gymnasium to get in a good workout? Think again. This at-home Tabata workout from genius trainer Kaisa Keranen (a.k.a. @kaisafit, the mastermind behind our 30-day Tabata challenge) requires no equipment except your body-but that doesn't mean it won't fry your muscles.

If you haven't done Tabata before, here's the gist: go as hard as you can for 20 seconds, then rest for 10 seconds. This isn't the time to tread lightly; you should be feeling it almost instantly. That being said, give yourself a brief warm-up (some walking, bodyweight squats, dynamic stretching, or this quick routine) to get moving before you tackle these tough moves.

How it works: for 20 seconds, do as many reps as possible (AMRAP) of the first move. Rest for 10 seconds, then move on to the next move. Repeat the circuit 2 to 4 times.

Side Plank Dip & Reach

A. Start in a right side plank, balancing on the right palm and the side of the right foot, left arm extended towards the ceiling.

B. Drop right hip to tap ground, then raise hips back up to side plank, sweeping left arm overhead, bicep next to ear.

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

Lunge to Forward Hop

A. Step backward with right leg into a reverse lunge.

B. Push off both feet to switch legs in the air and hop slightly forward, landing softly on right leg, left leg kicking up towards glute.

C. Immediately jump right foot back and lower into a reverse lunge on the same side.

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

Plank with Knee Drive & Kick Out

A. Start in a high plank position.

B. Drive right knee in towards left elbow, rotating hips to the left.

C. Straighten right leg and swing it out to the right, as if trying to touch right shoulder.

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

Curtsey Lunge to Lateral & Front Kick

A. Step back and to the left with the right foot, lowering into a curtsey lunge, hands on hips.

B. Press into left foot and stand, swinging straight right leg out to the side, then forward, then to the side again.

C. Lower back into curtsey lunge to begin next rep. Keep movements slow and controlled.

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

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