If you're looking to lose body fat and work your muscles, this 45-minute workout designed by ACE-certified fitness instructor John Kersbergen is the place to start. It combines cardio with strength training moves — so aside from burning calories, it'll also help you build muscle, which increases your metabolic rate and helps you burn more calories when you're not working out. Essentially, this routine will help you effectively and efficiently lose weight without taking up too much time, but heed this warning: it's fast-paced and will leave you dripping with sweat!
Before we get into the workout, here are a few quick reminders. This workout can help you build muscle when done consistently, but you'll also want to eat a balanced, protein-filled diet and get adequate sleep to reach that goal. The same goes for losing weight — a consistent workout routine (that includes workouts like this one) is key, but so is eating a nutrient-dense diet and working toward a modest calorie deficit (burning more calories than you consume). It's important to remember that you can't control some factors, such as your genes and hormones, and these will also impact your weight loss.
With all that said, this is a Tabata workout, which is a form of high-intensity interval training (HIIT). It's a good choice for weight loss, as studies have indicated that HIIT workouts may help diminish belly fat more effectively than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds of work followed by 10 seconds of rest. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up, and remember that if you're at your limit or just not used to this style of training, it's OK to take a longer rest or complete your exercises at a slower pace. Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again.
Equipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20; here are more tips for choosing the right weight), and a clock, timer, or Tabata app to keep track of time.
Directions: Start by completing the warmup circuit below as many times as you can in five minutes. Then, start the first block of the workout. Do 20 seconds of the first exercise, then rest for 10 seconds before completing 20 seconds of the second exercise. Rest for 10 seconds, then repeat the two-move circuit for four rounds total. Repeat this format for each block, taking a longer, one-minute rest where indicated.
Begin standing with the feet together, hands by your sides.
Jump your legs out as you bring your hands overhead, landing softly. Keep your core pulled toward your spine throughout the movement
Jump back to standing, again landing softly.
This counts as one rep. Complete for 10 reps.
1 / 17
2Forward Backward Lunge
Image Source: POPSUGAR Photography / Sam Kang
Stand with your feet together.
Shift your weight to your left foot, lift your right knee up, and step into a forward lunge. Your front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle. Aim to keep your right foot in the air until you drop into your "backward" lunge, without setting it down in the middle.
This counts as one rep. Complete for 10 reps, alternating sides.
2 / 17
3Plank Jack
Image Source: POPSUGAR Photography / Sam Kang
Begin in the plank position with your shoulders over your wrists, your body in one straight line, and your feet together. Pull your core toward your spine.
Jump your legs wide apart, similar to the motion of a jumping jack. Land softly, engaging your core throughout.
Jump your feet back together at center.
This counts as one rep. Complete for 10 reps.
3 / 17
4Mountain Climber
Image Source: POPSUGAR Photography / Sam Kang
Start in a high plank position, shoulders over your wrists and body in one straight line. Pull your core toward you spine.
Drive your right knee forward toward your chest, engaging your core as you move. Keep your shoulders over your wrists.
Quickly switch legs, creating a running motion as you drive your left knee toward your chest.
This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
4 / 17
5Air Squat
Image Source: POPSUGAR Photography / Sam Kang
Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward. Your arms should be by your sides and your core pulled in toward your spine.
Looking straight ahead, bend at the hips and knees, while simultaneously raising your arms overhead. Make sure your knees don't go past your toes, and keep your core pulled in toward your spine and your chest lifted.
Drive through your heels to return to standing, while lowering your arms to your sides.
This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
5 / 17
6Goblet Squat
Image Source: POPSUGAR Photography / Sam Kang
Start standing with your feet slightly wider than hip-width apart. Hold one dumbbell in both hands and engage your core by pulling it in toward your spine.
Looking straight ahead, bend at the hips and knees until your thighs are parallel to the floor and your elbows tap your knees. Make sure your knees don't go past your toes, and keep your core pulled in toward your spine and your chest lifted.
Drive through your heels to return to standing.
This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
6 / 17
7Triceps Push-Up
Image Source: POPSUGAR Photography / Sam Kang
Place both hands on the ground shoulder-width apart with your legs extended behind you and your feet together. You should be resting on the balls of your feet. Gently pull your ribs to your hips to engage your core. This is your starting position.
Keep your back flat and, on an inhale, bend your elbows and lower your torso toward the ground. Make sure that your elbows remain in close contact with the sides of your body.
Exhale and extend your arms, straightening your elbows, and lift your body back to the starting position.
This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
7 / 17
8Dumbbell Thruster
Image Source: POPSUGAR Photography / Sam Kang
Stand with your legs just slightly wider than hip-width apart. Your arms should be raised to shoulder height with your elbows bent, holding weights by your ears with your palms facing in.
Looking straight ahead, bend at the hips and knees. Make sure your knees don't go past your toes, and keep your core pulled in toward your spine and your chest lifted.
Drive through your heels to return to standing, while simultaneously pressing the dumbbells overhead. Turn your wrists as you press, so your palms face outward at the top of the movement.
With control, lower the dumbbells to your ears as you return to the starting position.
This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
8 / 17
9Plank With Bunny Hop
Image Source: POPSUGAR Photography / Sam Kang
Begin in a high plank position, arms directly under your shoulders and feet touching. Pull your core in toward your spine.
Jump your feet toward your right side, landing softly and bringing your knees toward your right elbow. Your torso will twist to the right. Keep your core engaged and your wrists directly under your shoulders throughout the movement.
Jump your feet back to plank, landing softly.
Repeat on the other side.
This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
9 / 17
10V-Sit
Image Source: POPSUGAR Photography / Sam Kang
Start lying on your back, core pulled in and lower back flat against the ground. Reach your arms straight to your sides and lift them off the floor. Lift your legs off the floor at about a 45-degree angle, keeping them straight. Lift your head so your shoulders are off the floor as well, focusing the movement in your core so you don't strain your neck.
Use your core to lift your upper torso off the floor as you simultaneously bend your knees. You can lean back to make this move harder or come up more to make it easier.
Slowly lower your upper body back down to the floor as you straighten out your legs. Return to the starting position, with your back on the floor and your head, shoulders, and legs lifted.
This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
10 / 17
11Burpee
Image Source: POPSUGAR Photography / Sam Kang
Start standing with your feet hip-width apart and arms extended above your head.
Bend at your knees and hips to lower into a low squat. Place your hands flat on the floor, doing your best to keep your knees in line with your toes.
Jump your feet back while you simultaneously bend at the elbows, touching your chest to the floor. Land lightly and keep your core pulled into your spine throughout the movement.
Straighten your arms and jump your feet forward to your hands. Spread your legs as you jump so when you land, you're back in the low squat position with your hands on the floor.
Drive through your heels to jump straight up, extending your arms above your head and getting as much height as you can.
This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
11 / 17
12Split Lunge Jump
Image Source: POPSUGAR Photography / Sam Kang
Start standing with your feet together and your knees relaxed and slightly bent, hands at your side.
Jump into a lunge position, landing softly with your left leg forward and right leg back. As you jump, simultaneously swing your arms in a running motion, with your right arm forward and left arm going back. When you land, your front knee should be in line with your toes and bent at about 90 degrees, with your thigh parallel to the ground.
Drive through your feet to jump back to the starting position, standing with your feet together and simultaneously bringing your arms together in front of your chest. Land softly.
Repeat on the other side, jumping into a lunge with your right leg forward and left leg back.
Jump your feet back together again, landing softly with your arms together in front of your chest.
This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
12 / 17
13Superman Lift
Image Source: POPSUGAR Photography / Sam Kang
Lie face down on your stomach with your arms and legs extended and spread slightly wider than shoulder-width apart. Keep your neck relaxed and in line with your spine.
Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a shallow "U" shape with your body. Your back should be arched with your arms and legs lifted several inches off the floor. Avoid tilting your head back and keep your neck aligned with your spine.
Hold for two to five seconds, bracing your core and trying to stabilize your body as much as possible.
Slowly lower back down to the starting position.
This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
13 / 17
14Plank Row
Image Source: POPSUGAR Photography / Sam Kang
Start in a high plank position with your legs wider than hip-width apart; the wider stance makes you more stable. Hold a dumbbell in each hand, keeping your wrists directly below your shoulders and locking them to protect the joint.
With your core tight and your glutes squeezed, exhale, stabilizing your torso as you bend your left elbow up toward the ceiling and lift the dumbbell up to your armpit. You should feel your left shoulder blade sliding toward your spine as you move. Keep your core pulled toward your spine and your glutes squeezed throughout the movement.
Keeping your neck in line with your spine, lower the dumbbell to the ground with control. Avoid rocking your torso throughout as you lift and lower the weight.
Repeat the movement on your right side.
This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
14 / 17
15Jump Squat
Image Source: POPSUGAR Photography / Sam Kang
Start standing with your feet shoulder-width apart, core pulled in toward your spine, and arms at your sides.
Looking straight ahead, bend at the hips and knees to come into a squat. Make sure your knees don't go past your toes, and keep your core pulled in toward your spine and your chest lifted. Straighten your arms at your sides, keeping them in line with your torso.
Drive through your feet to jump straight up, swinging your arms above your head.
Land softly and with control in the squat position, swinging your arms back down to your sides.
This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
15 / 17
16Deadlift
Image Source: POPSUGAR Studios
Stand with your feet shoulder-width apart and holding a medium- to heavy-weight dumbbell in each hand. Keep your arms at your sides with your knees slightly bent and your core pulled toward your spine.
Keeping your arms straight, core engaged, and knees slightly bent, slowly bend at your hips, not your waist, and lower the weights as far as possible without rounding your shoulders or back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
