Tabata is the ultimate fitness trifecta. It's fast. It's fun. It's effective. We've tweaked the standard structure a bit turning each Tabata into a superset. Rather than doing one exercise for four minutes, you alternate between two complementary moves for eight minutes. This modification gives your working muscles a bit more rest time between sets, which translates into better form for all your reps during in each Tabata.
Get set to burn major calories: print out this workout  and get your timer ready (we like the free programable app SIT  — simple interval timer). Hope you dig this workout as much as we do.
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Jumping jacks: This classic calisthenic move get the heart rate going; add in some cross jacks  for variety.
Walkouts : This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing.
One-Minute Rest: standing leg cradle 
Squats with reach : Take your basic squat, lift your arms overhead, and you've increase the core strength needed for each rep.
Up-down planks : Move steadily and smoothly between plank and elbow plank working your arms and your core.
One-Minute Rest: standing quad stretch  (30 seconds each leg)
Alternating backward lunges : Step backward into a lunge and alternating legs with each rep.
Mountain climbers : Holding a plank position, move your legs like you're running in place to work your arms and abs.
One-Minute Rest: deep hip flexor stretch  (30 seconds each side)
Alternating side lunges : Keep our chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.
Bicycle crunches : Don't blast through your reps of this classic ab exercise. Keep your shoulder blades off the ground and you twist through your ribs to bring your elbow to your opposite knee.