Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Autumn makes this exercise even tougher by incorporating a dumbbell. Hold it tight and go as fast as you can with good form to maximize your gains. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: DB Over The Tops (Step) workout. To view more of this workout, visit the 9 Week Control Freak program.

You’ll perform a 180-degree turn during each rep of this lower-body blast that will set your legs on fire. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: DB Rotating Squat Jump workout. To view more of this workout, visit the 9 Week Control Freak program.

Autumn levels up the classic burpee with a jump lunge to incinerate even more calories. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Burpee Jump Lunge workout. To view more of this workout, visit the 9 Week Control Freak program.

You’ll need weights and a step for this plyometric Tabata workout, which focuses more on explosive power than speed. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: DB Squat Jump workout. To view more of this workout, visit the 9 Week Control Freak program.

This workout requires fast footwork, so stay focused and keep your form tight as you fight the burn through eight rounds. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Scissor Shuffle workout. To view more of this workout, visit the 9 Week Control Freak program.

The name of the exercise is exactly what this heart-pounding workout is—over the top. Stay focused and try to keep up with Autumn. You got this! Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Over The Tops workout. To view more of this workout, visit the 9 Week Control Freak program.

You’ll need a step for this high-intensity cardio session. Move as quickly as you can, but keep your knees up and watch your foot placement to maintain control and optimize your results. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Step Run-Ups workout. To view more of this workout, visit the 9 Week Control Freak program.