Short on time but want an efficient, full-body calorie burner? This superset Tabata circuit combines strength and conditioning moves to elevate your heart rate and build muscle — all in compact 4-minute blocks.
Equipment: medium dumbbells, a sturdy bench, and a physio (stability) ball.
Structure: Perform each exercise for 20 seconds, then rest 10 seconds. Do each superset Tabata 4 rounds (total 4 minutes per superset). Rest 90 seconds between superset blocks. This format blends Tabata-style intervals with paired exercises (supersets) to challenge cardio fitness, strength, and muscular endurance.
How to use this workout: Choose a moderate weight that lets you maintain good form for the work intervals. Focus on quality and controlled movement rather than speed. If you need to modify, reduce range of motion, remove weights, or perform movements from the knees. Always warm up for 5–10 minutes before starting and cool down afterward.
Superset #1
Weighted Frog Jumps: Hold a medium dumbbell vertically between your legs (or use bodyweight). Stand with feet slightly wider than hip-width, toes turned out. Hinge to a deep frog squat, keeping weight in your heels and chest lifted. Explode upward, jumping lightly, and land softly back into the squat. Maintain a neutral spine and soft knees on landing. Modification: perform bodyweight frog squats or step back to a squat-to-stand instead of jumping.
Alternating Plank Reaches: Begin in a high plank (hands under shoulders, feet hip-width or wider for stability). Brace your core and avoid rotating the hips. Reach one arm forward to shoulder height, then return and alternate. Keep a steady breath and tall posture through the torso. Modification: perform from the knees or reduce reach distance to maintain stability.
Superset #2
180-Degree Lunges: Stand with feet hip-width apart. Rotate 90 degrees to your left and step forward with the left foot into a controlled lunge, creating a 90/90 angle at the hips and knees. Push back to center, rotate 90 degrees to the right, and repeat on the right side. Move with purpose, maintain an upright chest, and track the front knee over the toes. This multi-planar lunge builds balance and functional strength.
Burpees: From standing, lower into a squat, place hands on the floor, jump back to plank, then jump hands back to your feet and explode upward into a jump. Land softly and continue. Keep your core engaged and breathe consistently. Modification: step back to plank instead of jumping, and remove the final jump to lower impact.
Superset #3
Incline Bicep Curls on Bench: Sit or lie on a bench set at an incline (or sit on the floor leaning back slightly) with dumbbells in hand. Keep your elbows close to your sides and curl with controlled tempo, inhaling as you lower and exhaling as you lift. Maintain a steady core to reduce momentum. This targets the biceps while demanding core stability in the incline position. Modification: use lighter weights or perform seated curls with back support.
Incline Push-Ups on Bench: Place hands on a bench and adopt a high-plank alignment from the wrists to the heels (or knees). Lower with control, leading with the chest and keeping the body in a straight line. Press back up to full extension. Incline push-ups reduce load compared with floor push-ups and are ideal for building pressing strength safely. Option: perform standard push-ups on toes or knees if appropriate.
Superset #4
Around-the-World on Physio Ball: Start in a forearm plank with your forearms resting on a stability ball. Keep a strong, neutral spine and move the ball in small controlled circles beneath you, engaging the shoulders, core, and stabilizers. Focus on steady breathing and avoid letting hips sag.
Ball Exchange: Lie on your back with arms extended overhead holding the physio ball and legs long. Curl your torso and legs toward the midline, transfer the ball from your hands to between your ankles, then straighten back out. Reverse the motion to pass the ball back to your hands. This dynamic transfer challenges coordination and core strength. Modification: bend knees more or reduce range of motion to maintain control.
Varsity option: Repeat the entire circuit one more time for an extended workout.
Training tips and safety: Breathe rhythmically—exhale during the exertion phase of each move. Prioritize form over speed to reduce injury risk. If you feel sharp pain, stop and reassess the movement or choose a modification. Keep water nearby and allow the recommended rest between superset blocks.
Disclaimer: Please consult your physician before beginning any new exercise program. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with professional trainers for the Summer SWEAT Series, you follow this routine at your own risk. Modify exercises as needed and listen to your body.