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The No-Crunch Abs Workout for a Tabata-Style Burn

Here's a secret about core workouts: The best ones work more than just your core. This four-minute Tabata workout will get your legs, arms, and back working hard, but will keep the focus on engaging your core during every exercise. You're sure to feel a deep abdominal burn. (That's also how you can carve your core during any workout, from running to spinning to lifting weights.)

The mastermind behind these Tabata moves is none other than Tabata queen Kaisa Keranen, aka @kaisafit and creator of the 30-day Tabata challenge that'll get you shredded in just four minutes per day.

How it works: Grab some space and a mat (if the floor you're on is hard) and get to work. You'll do each move for 20 seconds, as many reps as possible (AMRAP). Then rest for 10 seconds and move on to the next one. Complete the circuit two to four times for a total-body workout with extra focus on your core.

Lateral High Knee to Burpee

A. Stand with feet hip-width apart. Hinge at the hips to place palms on floor in front of feet. Hop feet backward to high plank position.
B. Immediately hop feet up to hands and stand. Shuffle to the right, driving knees up to chest and pumping opposite arm with opposite knee.
C. Do three high knees, then return to start, switching the direction of high-knee shuffle each time.

Do AMRAP for 20 seconds; rest for 10 seconds.

Plyo Push-Up with Leg Jack

A. Start in a high plank position with palms flat on the floor directly underneath shoulders and feet together.
B. Hop hands out a few inches and immediately lower into a push-up. Press chest away from floor and hop hands back in to start.
C. Keeping core tight, hop feet out wide, then immediately jump feet back together.

Do AMRAP for 20 seconds; rest for 10 seconds.

Single-Leg Hop to Reach

A. Stand on the left leg, right leg hovering off the floor.
B. Hinge at the hips to lean forward, torso parallel to the ground, reaching forward with the arms and extending right leg straight backward.
C. Return to standing, driving right knee forward and lifting chest to hop off the floor. Land softly back on the left foot.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other set on the opposite side.

V-Up to Rollover

A. Lie faceup on the floor in a hollow body hold position, arms extended back by ears and legs outstretched, hovering off the floor.
B. Engage core to simultaneously lift arms and legs over belly button. Return to hollow body hold.
C. Keeping arms and legs lifted, roll over the left hip to a superman position. Hold for one second, then roll back over left hip to return to hollow body hold.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other set rolling the opposite direction.

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