Download the printable PDF here [4]. Make sure you warm up first [5], and if you need a refresher on the exercises, keep reading for more details on the moves.

Tabata One: Jumping Jack

• Jump your legs out as you bring your hands overhead, then jump back to standing.
• Add in some cross jacks [6] to work your inner thighs. Open your arms out to the sides as you jump your legs wide. Cross your feet as you jump your legs together while crossing your arms in front of your chest.

Tabata Two: Alternating Backward Lunge

• Stand with feet together and your arms above your head (you can modify by placing your hands on your hips). Take a large step backward with your left foot.
• Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
• Step the left foot in, and lunge back with the right foot.

Core Series

Hold each plank for 30 seconds:

• Elbow plank
• Right side elbow plank [7]
• Elbow plank
• Left side elbow plank
• Elbow plank

Tabata Three: Burpee

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.

Tabata Four: Side Skater

• Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let your left foot touch the floor. Keeping your chest up, deepen the bend in your right knee to work your glute muscles even more.
• Reverse direction by jumping to the left, leading with your left leg and allowing your arms to swing to the sides as you jump sideways. Land on your right foot. This completes one rep.

Arm Series

Perform each exercise for 30 seconds:

• Reverse plank [8]
• Reverse plank with alternating leg lift [9]
• Triceps dip [10]
• Alternating leg and triceps dip [11]
• Tabletop hold [12]

Tabata 5: Bicycle Crunch

• Lie on the floor with your knees pulled into your chest and your hands behind your head. Lift your shoulder blades off the ground and pull your abs toward your spine, pressing your low back into the mat.
• Straighten your left leg out while turning your upper body to the right, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
• Repeat this action on the other side.

Tabata Six: Toe-Touch Crunch

• Lie on your back on the floor. Raise your arms to your ears or directly above your chest.
• Without lifting your hips from the ground, raise your legs, holding them there throughout the set.
• Use your abs to slowly curl your shoulders off the ground, bringing your fingertips to your toes. Now slowly lower your shoulders to the ground, pausing at the starting position to complete one rep. Don't use your neck as momentum.

Back Series

Perform each exercise for 30 seconds:

• Superman hold [13]
• Prone alternating leg lift (Pilates swimming [14], but just with your legs)
• Pilates swimming [15]
• Downward Facing Dog [16]
• Opposite arm and leg reach [17] on all fours (aka, bird dog)

Cool down with some stretching, starting with a Child's Pose [18] to stretch your back. Here are some cooldown videos you can follow [19].