TABATA Training

If you want to see results, you can't leave the gym with your blush still perfectly in tact. 

You have to really work for it. You have to constantly push your body to the next level, and it will come with some blood, sweat, and tears....well, mostly just pools of sweat. 
That being said, Tabata training is an insane but effective way to exercise that you must try. If you're short on time, this is the perfect workout for you. Here's how it works:

• 20 seconds--Do as many of the assigned reps as you can
• 10 seconds--Rest

That's it! Simply repeat 7 times for a grand total of a mere 4 minutes. I recommend a rest time of 2-3 minutes, then repeating as many rounds as you can, either with the same exercise or a completely different circuit--up to you!

You'll need a timer, there's no getting around it! For the iPhone, I recommend the apps Seconds and Gymboss 2 Interval Timer. These rounds go by fast, and these apps will help you stay on track, while playing your music at the same time!

The exercise you choose can either be a simple but challenging one, like the squat. A much more exciting variation is to switch between more than one exercise so you don't get burnt out. Alternate between the exercises; i.e., do 20 seconds of squat jumps, rest for 10 seconds, then 20 seconds of back lunges, rest 10 seconds, and repeat. Try the killer combos below to experience the sweatiest 4 minutes of your life!

Asset Assault

• Squat Jumps*
• Back Lunge
• Step Ups
• Wall Sit

Total Body Madness

• Mountain Climbers
• Curtsy Lunges*
• Thrusters
• Russian Twist

Abs of Steel

• Bicycles
• Pike Crunches*
• Scissor Kicks
• Plank

Cardio Killer

• Skaters*
• Burpees
• Jumping Jacks
• Front Kicks

Gun Show

• Military Press
• Pull-Ups
• Tricep Dips
• Push-Ups

Suggestions:
For most of these, you don't need much more than your own body weight. For some, you may need a mat, weights and a bench. I recommend keeping different sizes of weights in your area if you're doing the Gun Show circuit, for instance. 20 seconds may seem like nothing, but by the fourth round, you're guns are going to be on fire! To avoid giving up, simply grab a lighter weight and continue on.

Also, mix these up however you like! For instance, if you're doing the Abs of Steel, pick only the first 2 exercises to alternate between for the first 4 minutes. Rest 2 minutes, then do the next 2 exercises for 4 minutes, alternating. Combine with cardio, and you've got an ideal time-saving workout!

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*Descriptions of exercises you may not know:
Squat Jumps: Squat deeply, then push off your heels and jump as high as you can. Land and immediately go into another squat.
Back Lunge: Exactly how it sounds. Step back into a lunge, knees behind toes.
Step-Ups: You'll need a bench for this. Step up and down, alternating legs and using your glutes to lift you up.
Curtsy Lunges: Variation of a back lunge. Step farrr behind you, in an opposite angle, as if you're doing an odd curtsy. You should feel this in your butt after 2 reps.
Thrusters: With a dumbbell in each hand, keep elbows in tight and hold hands next to chin, palms facing in. Squat deeply. As you rise, push DB's straight up to perform a shoulder press. Lower and repeat.

Russian Twist:  Sit straight up, knees bent, holding a medicine ball or any kind of weight in front of your chest. Engaging abs, lift feet off floor and lean back slightly. Twist to the left, then to the right. Repeat, alternating sides. Move quickly but don't arch your back!

Pike Crunches: Lie flat on your back, legs perpendicular to the floor, heels facing up. Crunch up, reaching for your toes. 

Skaters: Variation of the curtsy lunge, except you jump from one lunge to the next, alternating sides. If you are executing proper form, this should be killer on your butt in about 10 seconds.