Thought you knew push-ups and squats? You don't know these ones.

By Lauren Mazzo
Updated: October 30, 2016

How many boring planks, squats, or push-ups do you think you've done in your lifetime? Tired of them yet? This Tabata workout will remedy exactly that; it's a 4-minute total-body blast of plank, push-up, and squat variations that will challenge your body and mind in different ways. The mastermind behind it is none other than trainer Kaisa Keranen, aka the infamous @kaisafit and creator of our 30-day Tabata challenge. Like what her workouts have to offer? Lucky you-there's plenty where this came from. Just check out her Tabata butt workout, 4-minute push-up/plyo circuit, or the Tabata workout for a sculpted core and legs.

How it works: When it comes to Tabata, it's all about going as hard as possible for as many reps as possible (AMRAP). You're only doing each move for 20 seconds, then you get 10 seconds of rest. Repeat the circuit two to four times for a bite-size workout that will leave you breathless.

Burpee with Opposite Hand to Toe Tap

A. Begin in high plank position.

B. Thread straight right leg under left leg and kick heel out to the left, lifting left hand to tap right toes. Return to high plank. Repeat on the other side, tapping left toes with right hand, then return to high plank.

C. Jump feet up to hands. Immediately explode into a jump. Land, then place hands on floor and jump back to high plank.

Do AMRAP for 20 seconds; rest for 10 seconds.

Push-Up with Rotation Open

A. Begin in high plank position. Lower chest to the floor to perform a push-up.

B. Push chest away from the ground, and immediately lift right arm toward the ceiling to spiral chest open.

C. Place hand back in high plank, then do another push-up, this time lifting left arm and twisting to the left side. Repeat, alternating sides.

Do AMRAP for 20 seconds; rest for 10 seconds.

Squat to Punch

A. Lower into a squat with hands clasped in front of face, dropping butt as low as possible while maintaining a tight core and knees behind toes.

B. Press up, driving right knee up to chest while punching toward the right with the left hand.

C. Immediately lower into another squat, and perform on the other side, driving the left knee up and punching toward the left side with the right hand. Repeat, alternating sides.

Do AMRAP for 20 seconds; rest for 10 seconds.

Plank with Arm Circles

A. Begin in high plank position.

B. Lift straight right arm forward, then circle overhead. Bend elbow to tap back of hand to lower back.

C. Reverse the motion to circle arm back to plank. Repeat on the other side. Continue alternating.

Do AMRAP for 20 seconds; rest for 10 seconds.


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