Focus & Benefits: Welcome to this fun and dynamic Tabata-style HIIT (high intensity interval training) workout! In this efficient workout you’ll find all bodyweight, standing movements with no equipment or transitions to the floor. We’ll move together through 2 circuits of dynamic, heart-pumping movements with both high and low-impact options. This type of workout boasts all the familiar benefits of HIIT including increased aerobic and anaerobic fitness, increased calorie burn post workout, maintaining muscle mass, and more. The best part? It can all be done in less than 20 minutes, including warmup and cooldown.

Equipment: None.

Helpful Tips and Information: Tabata-style training is classified by intervals of 20 seconds work / 10 seconds rest for a total of 8 rounds (4 minutes total). The intensity goal looks like working to about 80% of your maximum during the working interval. In our workout today, we’re going through two 4-minute tabata circuits, each featuring 4 exercises repeated for 2 rounds. We have a mix of high and low-impact movements, with modifications offered throughout.

Featured Exercise: Squat Slams (the bodyweight version of a medicine ball slam)

• Pretend you’re holding a medicine ball or sandbag for this one
• With arms up overhead, imagine slamming that ball into the floor as hard as you can
• Pack lots of power and energy behind each slam, while dropping into a squat
• Explode back up to standing and repeat

Difficulty and Modifications Explained: This workout is rated a level 4 out of 5 difficulty due to the intensity of the format, short rest breaks, and high-impact nature of the movements. To modify, slow down your pace, decrease your range of motion, or take the low-impact version of an exercise where necessary.

Closing Notes: This is one of my all-time favorite styles of workouts to do! It left me feeling athletic and energized while still being worked. Not to mention, the exercise selections were really fun! Let me know what you think in the comments.

Recommendations: Looking to add something to round out this workout? Try these core add-ons:

Quick Total Core Circuits with Tasha (Level 4 | 14 min)
Plank Challenge Add-on with Erica (Level 4 | 12 min)

WORKOUT OUTLINE

Warmup (3:30) — 30 seconds each
Boxer Shuffle
Heel Scoops
High Knee Pull Down
Lateral Lunge with Rotation, alternating
Squat with Calf Raise
Jumping Jacks
Butt Kicks

Workout (9:00) — 2 Tabata Circuits; 2 rounds each, 20 sec work / 10 sec rest

Squat Slams
Lateral High Knees
Standing Lateral Chop - L/R
180 Degree Squat + Jump

WATER BREAK

Skier Hops 
Quick Pogo Twist
Plie Squat + Calf Raise Overhead Reach (optional jump)
Feet Fire (3 sec) to Reverse Lunge

Cooldown (3:30) — 30 sec each
Split Leg Hamstring Stretch - R
Quad Stretch - R
Figure 4 Stretch - R
Split Leg Hamstring Stretch - L
Quad Stretch - L
Figure 4 Stretch - L
Downward Dog Calf Stretch (standing option: calf stretch against wall)