Bodyweight moves that are anything but basic and guaranteed to bring the burn

By Lauren Mazzo
Updated: October 17, 2016

It's easy to get bored with bodyweight moves-stick to the same basics and you're bound to start snoozing mid-workout. Wanna spice it up? Look no further than this 4-minute Tabata workout from trainer Kaisa Keranen, (a.k.a. @KaisaFit), that uses crazy-tough variations of the basics we'll bet you haven't done before. (ICYMI she created a kickass 30-day Tabata challenge for us too.)

How does it work? Do 20 seconds of each move (AMRAP, meaning as many reps as possible), followed by a 10-second rest. And when we say AMRAP we mean go hard. Repeat the entire circuit 2 to 4 times (or until you can't breathe). If that sounds easy, just wait until you're in it.

Dive-Bomber to Down Dog

A. Start in downward dog.

B. Bend arms in a triceps push-up and pull chest through to upward dog.

C. Lift hips up and push back to downward dog.

Do AMRAP for 20 seconds; then rest for 10 seconds.

Tuck Jump Burpee to Plank Jack

A. Start in plank position. Maintaining a tight core, hop hands and feet out a few inches, then back in.

B. Jump feet up to hands, and explode up into a tuck jump, bringing knees to chest.

C. Immediately place hands flat on floor and jump feet back to plank position to repeat.

Do AMRAP for 20 seconds; then rest for 10 seconds.

Opposite Hand-Knee Tap Push-Up

A. Start in a plank position with right hand staggered a few inches in front of left. Lower into a push-up.

B. Push away from floor and pull right hand and left knee in towards chest. Tap left knee with right hand, then place back at start position.

C. Immediately lower into another push-up to repeat.

Do AMRAP for 20 seconds; then rest for 10 seconds. Perform every other set on the opposite side.

Lunge Switch with Hip Circle Open

A. Start in a high lunge, right leg forward and bent at 90 degrees, with left leg extended back with a soft bend.

B. Jump and switch to a left leg lunge. Immediately jump and switch back to a right leg lunge.

C. Shift weight onto right leg to stand. Kick left leg forward, out to the side, and back, lowering into a lunge again to repeat.

Do AMRAP for 20 seconds; then rest for 10 seconds. Perform every other set on the opposite side.

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