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Tabata-Influenced Fat-Burning Workout

The 16-minute body-weight workout for burning off fat fast.

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If you're looking for a legit return on investment, forget the long-winded cardio sessions with hopes of chiseling out a finer-detailed physique. Who has time for that anyway? Burn fat faster with this 16-minute workout demonstrated by Equinox tier 4 trainer Josh Stolz. And for the traditional weightlifters, double-down and tack this on to the end of your workout.

WORKOUT INSTRUCTIONS:
Complete the first exercise with this structure: 20 seconds of work, 10 seconds rest. Perform eight total rounds, then rest one minute.

Replicate the process for the second, third, and fourth exercises. 

EXERCISES:
1. Squat/Pushup Combo
2. Alternating Split Jump
3. Squat Jump
4. Burpee Box Jump

WORKOUT BENEFITS:
Tabatas are high-intensity, high-demand workouts that boost cardiovascular endurance, rev the metabolism, and burn high amounts of calories. This workout is ideal for anyone looking to burn fat and improve endurance.

EXERCISE-SPECIFIC BENEFITS:
The squat/pushup combo would be described as a "hybrid exercise" that performs double-duty on the body. Muscles in both the lower and upper body are being strengthened and conditioned simultaneously. 

The alternating split jump is a lower-body exercise that increases explosive power and strength throughout the legs while also increasing cardiovascular endurance and improving coordination.

Tip: Maintain an upright position while performing this exercise and always attempt to land softly. Practice a few repetitions of the movement to understand the pattern before performing the exercise in real-time.

The squat jump is a lower-body exercise that also increases explosive power and strength throughout the legs while boosting cardiovascular endurance.

Tip: Always attempt to land softly while landing, and jump as quickly as possible as soon as both feet touch the ground. 

The burpee box jump is a "hybrid exercise" that increases strength and power throughout both the upper and lower body. This exercise will greatly improve cardiovascular endurance.

Tip: Always finish on top of the box standing completely upright. Practice a few repetitions of the movement to understand the pattern before performing the exercise in real-time.

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