This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: March 17

Tabata Tuesday

Perform each movement for a total of 4 minutes, alternating between 20 seconds of all-out effort and 10 seconds of rest. The total length of the workout is 12 minutes.

Jumping Squats
In & Outs
Flutter Kicks

Want to kick up the intensity? Wear a weighted vest during the jumping squats. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: Resources to Jump-Start Your Interval Training Now Overshare Promo