Get Fit Quick: Best Beach Body Workout

Do this Tabata interval workout three times per week to build your best beach body ever

If you’re ready to finally show off your best beach body this summer, this Tabata interval workout is the type of workout that will get you the best results in the shortest amount of time.

Tabata style interval training has been shown to elicit improvements in both cardiovascular and muscular fitness for exercisers who practice it regularly, which means it can help you speed up the process of getting fit.

Don’t think of it as a shortcut, because when it comes to getting fit and healthy there’s no such thing. Think of it more as a way to cut down your workout time by better concentrating your efforts. You still have to put in the work and it won’t be easy (nothing worth accomplishing ever is), but I can promise you that it will be worth it.

I chose this combination of exercises so that you could hit all of your major muscle groups (including your abs!) in just one workout. Oh yeah, and so that you’ll spike your heart rate up high and get a great calorie burn, too. After all, that’s the whole point of interval training. In terms of fitness, it gets you the best bang for your buck in a short amount of time.

Speaking of time, this particular work out happens to be just under 20 minutes long. Although I do strongly encourage you to spend 3 to 5 minutes warming up before you begin. Everything else you need to know including instructions for how to do each exercise is outlined below.

The Exercises:

  • Knee-Ups
  • Plank Walk-Ups
  • Burpees
  • Boat Crunches


Perform 8 sets of 20 seconds of knee-ups, resting for 10 seconds between each set. Alternate between lifting your left and right leg for every other set.

Knee-Up Exercise on Make A Gif

Rest for 1 minute.

Perform 8 sets of 20 seconds of plank walk-ups, resting for 10 seconds between each set.

Plank Walk-Ups
Plank Walk-Up Exercise on Make A Gif

Rest for 1 minute.

Perform 8 sets of 20 seconds of burpees, resting for 10 seconds between each set.

How to Do a Burpee on Make A Gif

Rest for 1 minute.

Perform 8 sets of 20 seconds of boat crunches, resting for 10 seconds between each set.

Boat Pose Crunch
Boat Pose Crunch on Make A Gif

Keep in mind, because you’re working for very short periods of time, it’s important to give 110% during those 20-second intervals. The higher the intensity that you reach, the more improvements you will see, so make sure that you give it your all and really make it count .

Aim to incorporate this workout into your exercise routine at least three times per week on non-consecutive days—it’s a high intensity workout so you’ll want to give your body adequate time to recover in between workouts.

Before you begin understand that because interval training is an intense form of exercise, it is recommended that beginners build a base fitness level before incorporating it into their exercise routine. Be mindful of your fitness level and always consult your doctor before beginning a new training program.

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20-Minute At-Home HIIT Workout
Exercise Anywhere: Pure Cardio Intervals

Thanks to Body Space Fitness in New York City for sharing their exercise space with us.


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