Fit4Mom's Laura Kovall knows that moms need quick, effective ways to stay in shape; after all, she herself is a mom to 16-month-old Sophia. In her weekly fitness posts, Kovall suggests easy exercises that can be squeezed into busy lives-no equipment required!

Tabata is a high-intensity interval workout that alternates between two exercises done as fast as possible for 20 seconds, separated by 10 seconds of active recovery. In total, eight intervals increase your heart rate, rev up your metabolism, and get you in the fat-burning zone.

Move #1: Tricep dips

Sit on the ground with your knees bent and feet flat. Your hands should be on the ground behind you, pointed toward your feet. Raise your butt until you are in a tabletop position. Bend at the elbows and lower your body toward the ground (butt almost touching), and then push back up to the starting position. Repeat for 20 seconds as fast as you can.

Active Recovery: Ten seconds of jogging in place.

Move #2: Alternating planks

Start in plank position with your elbows on the ground. Transition to extended arm plank by placing your right hand on the ground, followed by your left hand. Keeping your butt down and your core engaged, return to forearm plank by leaning on your right forearm and then left forearm. Continue as fast as you can, alternating starting sides.

Repeat three more times.

Want more fitness? Check out Heidi Powell's arm workout in the slideshow above!

More from Elizabeth Street:

The Best Arm Exercises for Women
Why Crossfit Is Just Right for You
What's the Best Way to Lose Belly Fat?
Burn Calories Fast with This Treadmill Workout