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The 4-Minute Plank Tabata Workout for a Total-Body Burn

Wondering how on Earth you can get a workout done in 4 minutes flat? The answer is simple: tabata. It's a workout formula of 20 seconds of maximum effort, 10 seconds rest for eight cycles. The result: a quick-hitting, super intense workout in just minutes. 

The best way to do tabata is with moves that target your whole body—which is why these four plank moves from Kathy Glabicky, creator of Tread Tabata, are perfect for firing up all your muscles, and fast. Squeeze this workout into even your busiest day beause at just 4 minutes, there really are #noexcuses.

 

How it works: Do each AMRAP (as many reps as possible) of each exercise for 20 seconds, then rest for 10 seconds before doing the next move. Complete the circuit 2 times.

Total Time: up to 15 minutes

You will need: No equipment

1. Plank Walk-Ups to Plank Jack

A.

Start in a forearm plank. Maintaining square hips, place your right hand under your right shoulder, then left hand under your left shoulder.

B.

Once in high plank, hop feet out, then in. Then proceed to lower back down to your right elbow, then your left elbow. Alternate arms for each rep.

Sets:

2

Reps:

20 seconds

2. Superman to High Plank

A.

Start on your stomach. Lift your chest and arms off the floor into a superman position. 

B.

Then place hands under shoulders and press up to high plank. Hold for 2 counts at top. 

Sets:

2

Reps:

20 seconds

3. Pike Jumps

A.

Start in a low plank position. Jump feet to hands while keeping legs straight, shooting hips towards the ceiling and creating an inverted V shape. Jump back to low plank. Repeat.

Sets:

2

Reps:

20 seconds

4. Plank Butt Kicks

A.

Start in high-plank position. Kick heels towards glutes, alternating quickly between each leg.

Sets:

2

Reps:

20 seconds