One of my favorite ways to really get my heart rate up is to either do HIIT (high intensity interval training) or a tabata-style workout. In short, a tabata workout requires you to work as hard as you can for 20 seconds with 10 seconds rest in between each exercise, for a total of 8 rounds. This particular workout was done after my cheat day, when I essentially just needed to sweat. It’s only four minutes long so it can be squeezed into any schedule, or you can even elongate it for three rounds and do a 12-minute workout. Either way, it’s a quick and easy way to get you moving! Watch the full workout in this YouTube video.

Exercise #1: Ball Slams

Raise the ball above your head, come off your heels, and release the ball so that it slams on the ground. Grab the ball with your hands as it bounces back up, getting into a 90-degree angle squat and repeat this movement for 20 seconds.

Exercise #2: Ball Squat Toss

Get deep into a squat while holding the ball at your chest. Using momentum, push through your lower body muscles and release the ball at the top of the movement. Catch the ball once it bounces off the wall, and repeat the movement.

Exercise #3: Battle Rope

Grab the battle rope at both ends and squat down so that your legs are positioned at a 90-degree angle. Using your shoulders and arms, whip the rope by alternating your arms up and down.

Exercise #4: Kettle Bell Swings

Grip the kettle bell by pulling outwards with your shoulders, and bend over. Swing the kettlebell through your legs while hinging at the hip and thrusting forward at the top. Make sure you squeeze your glutes as you swing it through.

Exercise # 5: Plank Jacks

Get into the top of a push-up position. Open and close your legs while maintaining a straight back and try to keep your hips down.

Exercise #6: Push-ups with Alternating Arm Raise

Do your standard push-ups, but place one arm straight out at the top of the movement. Alternate arms for each move.

Exercise #7: Speed Skaters

Bend your knees slightly, and begin hopping from one leg to the other while swinging the opposite leg back each time. With each movement, the opposite hand will try to touch your foot.

Exercise #8: Squat Jumps

Get deep into the bottom of a squat, jump up as high as you can, and drop down into a squat. Repeat this movement.



20-seconds each exercise with 10-seconds rest in between

Ball Slams

Kettle Bell Swings

Ball Squat Toss

Battle Rope

Squat Jumps

Plank Jacks

Speed Skaters

Push-ups with Alternating Arm Raise


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Watch the full workout in this video: