If you’re looking to burn calories, lose body fat, and gain muscle, this 45-minute workout designed by fitness instructor John Kersbergen is all you need to maximize your gym time and effectively lose weight in the shortest amount of time. It combines cardio with strength-training moves, so aside from decreasing body fat, it also tones and defines your muscles. Warning: this workout is fast-paced and will leave you dripping with sweat!

This is a Tabata workout, which is a form of high-intensity interval training (HIIT), which is proven to help diminish belly fat better than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off. What makes this workout so intense is that it’s long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up! Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again.

1. Jumping Jacks

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-Begin standing with the feet together.
-Jump your legs out as you bring your hands overhead, then jump back to standing.

2. Forward Backward Lunge

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-Stand with the feet together.
-Put weight in the left foot, lift your right knee up, and step into a forward lunge.
-The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
-Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
-This counts as one rep.

3. Plank Jacks

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-Begin in the plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
-Like the motion of jumping jacks, jump your legs wide apart and then back together to complete a rep.

4. Air Squats

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-Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
-Keeping your weight in your heels, sit back into your deep squat as you raise your arms overhead.
-Return to standing while lowering your arms to your sides. This completes one rep.

5. Goblet Squats

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-Start standing with your feet wider than shoulder width, holding one dumbbell in both hands.
-With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
-With your weight focused in your heels, push yourself up to the starting position.

6. Triceps Push-Ups

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-Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged. Bend the elbows behind you and lower your chest to the floor.
-Keep your upper arms tight to your body so your elbows are against your ribs on both si
des.
-Straighten the arms, coming back to plank position.
-This counts as one rep.

7. Dumbbell Thrusters

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-Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears. -0Bend your knees as if you were sitting in a chair, keeping weight on your heels.
-Press the dumbbells overhead as you straighten your knees to return to standing.

8. Plank With Bunny Hop

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-Bunny Hop Begin in a plank position with your feet touching.
-Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow.
-Your torso will twist to the right.
-Jump your feet back to plank, to complete one rep.
-Repeat on the other side and continue alternating sides.

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If you’re looking to burn calories, lose body fat, and gain muscle, this 45-minute workout designed by fitness instructor John Kersbergen is all you need to maximize your gym time and effectively lose weight in the shortest amount of time. It combines cardio with strength-training moves, so aside from...