The Super-Short Cardio Workout That Works Your Butt, Abs, And Thighs

Four moves, 16 minutes -- you got this.
By Bari Lieberman, SELF


(Gif: Cheryl Carlin)

The goal: breathlessness. How you'll achieve it: plyometric exercises.

This Tabata-inspired routine from Los Angeles-based trainer Astrid Swan features four exercises that you probably won't love. But, they are incredibly effective at burning fat and building cardiovascular strength...so keep that in mind when you remember how much you despise burpees.

The workout is part of SELF's Best Bodies Challenge. Complete the 16-minute sequence by doing 20 seconds of each exercise, completing as many reps as possible, then resting for 10 seconds between each move. You'll repeat that a total of eight times. (If needed, rest 30 seconds between each circuit.)

Give the skater hop (pictured above) a try, then sign-up for SELF's Best Bodies Challenge (it's free!) for the rest of the workout along with six other routines and a healthy weeklong meal plan.

Skater Hop: Start with your feet shoulder-width apart. Take a big jump to right and land on your right foot, swinging your left leg behind right leg and swinging your arms for balance. Try to touch your left hand to floor after you land. That's 1 rep; alternate sides with each rep.

Feeling the burn in your butt, core, and thighs? Oh yes, that's a good thing. (Unless it's really burning--you might want to get that checked out.)

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