Workout Routines

Time-crunch Tabata workouts that'll train your entire body

You don't need huge chunks of time to drop fat and build muscle—not with these 15-minute sweatfests.

The Workout Plan to Get Ripped Without Breaking a Sweat
Eugenio Marongiu / Getty
Eugenio Marongiu / Getty
Duration 15
Exercises 4
Equipment Yes

This is the ultimate workout method to train your entire body in four-minute increments. "Tabata's short duration can increase a person's willingness to complete it," says trainer Selena Watkins. "It also increases the chances you'll do the routine regularly."

Shorter durations mean less stress on the body, and no excuse to skip a workout.

Directions

Do each exercise for four minutes (20 seconds on, 10 seconds off, for eight sets total), then move on to the next exercise. Choose either Workout 1 or Workout 2 for a single day, and incorporate both into your regular fitness routine.

Workout 1

Exercise 1.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
8 sets
20 sec. reps
10 sec. rest

Exercise 2.

High knees How to
Backward Sprint thumbnail
8 sets
20 sec. reps
10 sec. rest

Exercise 3.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
8 sets
20 sec. reps
10 sec. rest

Exercise 4.

V-Up How to
How to do a v-up thumbnail
8 sets
20 sec. reps
10 sec. rest

Workout 2

Exercise 1.

Pushup How to
Pushup  thumbnail
8 sets
20 sec. reps
10 sec. rest

Exercise 2.

Front Squat to Press You'll need: Dumbbells How to
Front Squat to Press thumbnail
8 sets
20 sec. reps
10 sec. rest

Exercise 3.

Burpee You'll need: No Equipment How to
Burpee thumbnail
8 sets
20 sec. reps
10 sec. rest

Exercise 4.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
8 sets
20 sec. reps
10 sec. rest
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