Trainer Kaisa Keranen's latest Tabata workout will blow your mind (and tone your body).

By Lauren Mazzo
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Bored with your usual workout routine? Switch it up with these four unique exercises from trainer Kaisa Keranen (@KaisaFit) and you'll be feeling that new-move burn. Throw them into your usual workout as a burnout round, or use them alone for a total-body workout. How? Tabata: Perform each move for 20 seconds, then rest for 10 seconds. Repeat two to four times to get sweaty, fast. (ICYMI these are the Tabata basics you need to know.)

You can use a mat to guide you through these four moves, but it's not necessary-the beauty of this bodyweight Tabata workout is that you can do it anywhere, anytime. (Hooked on Tabata yet? Join our 30-day Tabata challenge, crafted by Kaisa herself.)

Traveling 2-to-1 Jumps

A. Start standing on the back left corner of a mat with feet together. Swing arms and hop forward and to the right, landing on the right side of the mat on the right foot only.

B. Immediately hop to forward and to the left, landing on both feet on the left side of the mat. Repeat, hopping forward and to the right (landing on right foot only) and then forward to the left (landing on both feet).

C. Perform the same moves, going backwards.

Do AMRAP for 20 seconds; rest for 10 seconds. For each set, alternate which side you start on and which single foot you're landing on.

Half Burpee with Side-to-Side Jump

A. Start standing with feet together at the front of a mat. Bend knees slightly to place palms flat on floor in front of feet.

B. Jump feet back and to the right side of mat, then lower into a push-up.

C. Hop feet back in toward hands, then jump feet back to the left side of mat, and lower into a push-up. Continue alternating sides.

Do AMRAP for 20 seconds; rest for 10 seconds.

Rotating Lunge Switches

A. Start standing in the center of a mat facing the left, feet together. Jump into a right leg lunge, both knees at 90 degrees. Immediately jump and switch legs, landing in a left leg lunge.

B. Immediately jump and switch back to a right leg lunge, while making a quarter turn to face the front of the mat. Jump and switch to a left leg lunge.

C. Immediately jump and switch back to a right leg lunge, while making a quarter turn to face the right side of the mat. Jump and switch to a left leg lunge.

D. Immediately jump and switch back to a right leg lunge, while making a quarter turn to face the front of the mat. Continue alternating lunges and turning from left to center and right to center.

Do AMRAP for 20 seconds; rest for 10 seconds.

Side-to-Side Plank Shuffle

A. Start in a high plank position to the left side of a mat. Remaining in plank, take two steps to the right.

B. Pause in high plank, then lift right arm to the sky. Place palm back on the ground to return to high plank.

C. Then take two steps to the left, and lift left arm to the sky. Continue shuffling from side to side and twisting into side plank.

Do AMRAP for 20 seconds; rest for 10 seconds.

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