Fast 16-Minute Workout to Burn Calories All Day Long

A short, but intense, Tabata workout!

There are days when you want to get a great workout, but you honestly can’t find the time. It’s tough to juggle work, families, friends, and fitness. For days when you’re in a crunch, this fast workout is an intense 16 minutes of calorie-burning Tabata.

We packed some sweat-inducing moves into this workout, including burpees, squats, crunches, and lunges. The workout is easy to follow and quick to finish. All you have to do is muster up all your motivation and stick through it till the end. You’ll be doing one set of exercises for the first eight minutes, then taking a quick rest and doing a second set of exercises for another eight minutes. Try doing this fast workout twice per week to improve endurance and aid with weight loss.

What You Need: a gym timer (free apps are available), a set of light to medium dumbbells (5 to 15lb.), and a mat or towel to lay on the floor

What to Do: Perform each move for 40 seconds, then rest for 20. Repeat the first half of the moves twice, then rest for 60-90 seconds. Repeat the second half of the moves twice.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting a proper workout.

First Half:
1. Burpees
2. Squat to Shoulder Press
3. Renegade Rows
4. Plank

Second Half:
1. 180 Degree Jump Squat
2. Up & Down Plank
3. Alternating Jump Lunges
4. Jackknife Crunch


Squat to Shoulder Press

Renegade Rows


180 Degree Jump Squat

Up & Down Plank

Alternating Jump Lunges

Jackknife Crunch

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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