Hi, I'm Alex from Alex4Sports.com. This 18 minute workout will burn plenty of the unneeded calories as well as contribute to your general endurance. The training is based on the Tabata protocol.

Today's workout will consist of 4 sets. Each set will include 8 separate exercises:

- #1: Reverse Lunge Knee Drive on your Left Leg

- #2: Reverse Lunge Knee Drive on your Right Leg

- #3: Mountain Climbers

- #4: Step Up Jumps

- #5: Donkey Kicks

- #6: Modified Squat Pulses

- #7: Plank Jumps

- #8: Squat Jumps

Each exercise will last for 20 seconds with 10 seconds for rest between exercises. After each set we will have 30 seconds to recover.

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