Perform each movement for 20 seconds, followed by 10 seconds of rest. Beginners can repeat the moves for four minutes, but with experience, you can progress to eight minutes (40 seconds on and 20 seconds off), or 12 minutes (60 seconds on, 30 seconds off). This approach is similar to Tabata training, a popular interval scheme for conditioning and fat loss. Begin with a warmup. “I do the entire routine slowly for the first two minutes to warm up my body,” Chaves says, “and then I jump into it.” So begin with a walk-through to get your body used to the motions and get the blood flowing. When you’re ready, start the clock, and go fast.
Lie facedown on the floor; extend your arms and legs. Brace your abs, and squeeze your glutes. Simultaneously raise your legs behind you and your arms in front of you while arching your back to lift your torso off the floor so you look like Superman flying. Hold for one second, lower your limbs, repeat. If it’s too difficult, start by raising only your torso and arms, and work up to using your legs.
Place your hands about shoulder-width apart on the seat of a chair. Suspend your body over the chair and walk your feet out in front of you so your legs are extended. Lower your body until your upper arms are parallel to the floor, and then press back up. If this bothers your shoulders or elbows, Chaves suggests doing pushups instead.
Stand with your feet at shoulder width and toes turned out a few degrees. Bend your hips back, but keep your chest facing forward, and lower your body until your thighs are parallel to the floor. Extend your arms in front of you for balance.
Push your knees apart as you lower so you can sink as deep as possible, but don’t let your lower back round.
4. High Knees
Stand in one spot and alternately raise your knees as high as you can, as quickly as you can. Your knees should reach above your hips on each rep. Swing your arms in time with your knees as if you were running.
This move hits your abs and legs while raising your heart rate to burn more calories.
Pace back and forth to get your heart rate down. “The goal is to get your heart rate down in less than five minutes.”