For this week’s Summer Series article, we’ve got yet another workout to help you sculpt your beach bod. Tabata is a style of high-intensity workout where you perform an exercise for 20-30 seconds, rest for 10-15 seconds, then get right back into it.
This circuit is a great way to burn fat and improve endurance, but beware, it’s anything but easy. Are you ready?


  1. 20 seconds of medicine ball overhead throws. 10 seconds of rest.
  2. 20 seconds of box jumps. 10 seconds of rest.
  3. 20 seconds of sit ups. 10 seconds of rest.
  4. 20 seconds of burpees. 10 seconds of rest.
  5. Repeat 8 times.
In just 16 minutes, you’re able to get a blood-pumping, muscle-burning workout. No treadmill. No weights. Just a few accessories and your will to work.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.