New Year, new goals. Isn’t that how the year always seem to start? If you are looking at getting back into the swing of activities but is tight on time, check out this complete routine which can be done in just 4 minutes!

Recent research out of Auburn Montgomery University found that a four-minute workout routine can be as effective as five times the amount of traditional cardio. Translation: You can either slog your way through a morning jog as the weather gets colder, or you can do a quickie four-minute routine from your bedroom. Tabata is a method of alternating between 20 seconds of maximum effort followed by 10 seconds of rest, repeated for a total of eight times.

In the study, the participants who performed body-weight squat jumps during a four-minute circuit burned 13.5 calories per minute and doubled their metabolic rate for 30 minutes afterward. “Having limited time, or not enough willpower, to do long sessions doesn’t mean you can’t get in a good workout,” says study author Michele Olson, PhD. Just don’t slack off for even 10 seconds, because the benefits will drop considerably, she says. With only four minutes of your precious time, every minute counts.

Get your four-minute fix with the moves ahead, created by Amanda Young, a group fitness instructor at Equinox in New York City. For each move, alternate between doing 20 seconds of maximum effort and 10 seconds of rest. Repeat for a total of eight times. That’s it: Four minutes, then hit the showers. “The beauty of Tabata is that it can be done anywhere and with any moves, making the body more efficient in much less time,” says Young. Ease into this routine by perfecting one move; then, each week, increase your workout time by adding in another move from the list. After a month, you’ll be able to do all four moves together — and still clock in under 20 minutes. So bid adieu to the holiday slump and say hello to a stronger, fitter you this new year.

Push-Up To Plank Jack

Start in plank position, with your shoulders over your wrists, your legs extended back, and your feet shoulder-width apart.

Bend your elbows to lower your chest down to the floor, keeping your neck elongated.

Then, push your body back up into plank position. Jump your feet out wider than shoulder-width apart, and then quickly back together. Repeat.

Jump Lunge Chop

Start standing with your feet hip-width apart and your arms overhead, with palms facing each other (hold a medicine ball or the ends of a dumbbell to make it harder).

Jump your left leg back, bending both knees 90 degrees in a lunge position. Simultaneously, keep your weight on your front foot, swing your arms down across the outside of your front (right) leg, and twist your torso to face the right.

From the lunge position, jump up back to standing (with your feet hip-width apart), raising your arms overhead. Then, quickly switch your legs as you jump your right leg back and sweep your arms down across the outside of your left leg. Repeat.

Speed Skater

Stand with your feet together, your knees slightly bent, and your arms in front of your chest, palms in. Keeping your knees bent, take a big step or jump as far to the left as you can, kicking your right foot up behind you, keeping your right heel off the floor, and swinging your left arm behind you.

Repeat on the other side by taking a big jump to the right, kicking your left foot up behind you, and swinging your right arm back. Repeat.

Broad Jump To Football Fast-Feet

Start in squat position, with your feet hip-width apart, your knees bent, your weight in your heels, and your chest lifted; raise your bent arms in front of your chest.

Jump both legs forward as far as you can go.

Land in a squat position, with your arms in front of your chest.

Return to start by running backwards on your toes in small steps, as quickly as you can. Repeat.

Originally Posted HERE