This workout comes straight from our NTX Go program. It’s three tabata sequences with a minute rest in between, which will strengthen your legs and core.

A tabata sequence is doing 20 seconds of the movement followed by 10 seconds of rest for 8 rounds or 4 minutes total. So you’ll do one whole sequence of just squats, then plank, then flutter kicks.

For bottom-to-bottom squats, when you’re resting you want to rest in the bottom position of the squat if you can. If you find it difficult to hold your balance you can use a wall or rail for support. The only way to get better at being in a position is to spend time in that position.

For plank hold your body in the top of a push-up position, either from the floor or an appropriate height such as a chair or counter.

With flutter kicks, try to hover your feet about 6 inches off the ground. Modify this by raising your legs up vertically.

The work spurts are short so try to keep going all 20 seconds!

If you liked this workout check out more like it at NTX Go.