Looking for a quick, well-rounded sculpting workout you can do in under 30 minutes? Look no further than this Tabata routine.

Here’s how it works. One round is four minutes total. You can stick with one round, or you can repeat it up to six times and still finish this Tabata workout in under 30 minutes. Either way, It’s a great way to get moving and feel the burn.

This is a seriously high-intensity interval workout, which means you’ll be completely exhausted by the time you’re through. The good news is, it flies by!

Here’s the set up:

• 20 seconds working at your best pace (the idea is that you could not go more than 30 seconds at this intensity!)
• Then 10 seconds rest
• Repeat eight times through

With Tabatas, it’s entirely up to you. You can add any exercise into the 20 seconds of working time. I like to do the same exercise all eight times through, or switch between two exercises. (ex: high knees 20 seconds, rest 10 seconds, mountain climbers 20 seconds, rest 10 seconds, etc.)  The great thing about Tabata is that you can customize your workout as you see fit.

Just remember: The 20 seconds is supposed to be your best effort, so don’t cheat here or on the 10-second rest period. The four minutes will be up before you know it. Rest one to two minutes between each full Tabata round. There are many free Tabata timer apps that will keep track for you.

Let’s get started.

Round 1

You will switch between both exercises during the whole round. (20 sec on squat+abductor, 10 second rest, 20 second on high knees, 10 second rest, etc.)

With this exercise you are going to squat, raise your leg as straight as possible, squat, and alternate each leg you raise after each squat.

During high knees, keep your hands up as a reference point for how high your knees will rise on each rep.

Round 2

Again, you will be switching between both exercises at each 20 second mark.

With pulse squats, you’ll be moving as quick;y as possible to maintain tension in the legs.

With these side-to-side leaps, you are going to hop over with one leg to one side, landing as shown above. Move back and forth continuously throughout the 20 seconds.

Round 3

Switch between both exercises as the 20 second sections.

With squat jacks, you want to stay low in a squat position. From there, you are going to hop your feet in and out just as you would in jumping jacks. Of course, this is quite a bit more tension in your legs as your legs are bent the whole time! Remember, just 20 seconds, you got it!

Skaters are where you take your back leg and swing it behind the front. You want to reach out and point your toe, touching the ground with your hand on the same side for balance. You will be switching from foot to foot continuously until the time is up.

Round 4

Your last two rounds today will be single exercises. So, stick with the same one at every 20 second mark.

Hip thrusts are great for your core and your glutes. As you raise your hips make sure that you squeeze your glutes and keep your core tight!

Round 5

Your last round is all for your core. The only thing you want to do here is, switch sides at every 20 second mark.

With these oblique crunches, start on your side with your arm straight out in line with your shoulder. When you crunch up, you will push up onto your elbow. This helps keep you stabilized.