Stand upright with arms to sides. Bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, kick legs back. Land on forefeet with body in straight, plank position. Perform pushup by lowering body to floor and back up. Keeping upper body in place, pull legs forward under body returning feet in original position. Jump up and land to original standing posture or repeat.
Variation: Perform without the push up.
The 20 Minute HIIT Workout consists of four Tabata intervals. They are designed to increase your metabolism during and after the workout which will allow your body to burn fat for hours after. For twenty seconds do as many reps of the exercise as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total. Complete 8 intervals of one exercise, rest one minute then move on to the next exercise.
Muscles used: chest, tris, quads, core, and hip flexors.