Tabata Ab Workout For Stronger Abs

Tabata is a form of high-intensity interval training (HIIT), where you work hard for 20-second intervals and rest for 10-second intervals, typically for eight rounds (four minutes). While they might seem short, Tabata workouts are challenging as your aim to maintain maximum effort during each burst of exercise — which also makes them very effective.

Tabata workouts are great for overall physical health — they help to increase fitness and build muscle relatively quickly, and will leave you feeling accomplished. Depending on the exercises in the Tabata workout, you can usually do them with little or no equipment. 

All you need to complete this Tabata ab workout is enough space for an exercise mat or a towel. The workout takes four minutes, but if you have a base level of fitness, you can complete two rounds for an eight-minute challenge.

Get stronger abs with this Tabata ab workout

This Tabata ab workout is designed to work your core muscles and get your heart rate up. Before you start, warm up with some stretches to get your muscles and joints ready for your workout. 

Plank jacks

1. Plant both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.

2. Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain level.

3. Jump both of your feet inwards to return to the starting position. Repeat for 20 seconds, inhaling for one repetition and exhaling for one repetition.

Bent-leg sit-up

1. Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat and place your hands behind your earlobes. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.

2. Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off the floor. Lengthen your spine to sit up tall.

3. Slowly lower your torso, shoulder blades and head to the mat to return to the starting position. Repeat for 20 seconds.

Mountain climber

1. Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.

2. Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.

3. Extend your right leg to return to the starting position.

4. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.

5. Extend your left leg to return to the starting position. Continue alternating between right and left for 20 seconds, inhaling for four mountain climbers and exhaling for four mountain climbers.

Straight-leg sit-up

1. Start by lying straight on your back on the floor, with both arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.

2. Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off of the floor. Ensure that your abdominals initiate the movement, and that you do not use your arms to ‘swing’ your torso up.

3. As you sit up, reach forwards with your hands and touch your toes (or the action of). Slowly release your arms and torso to return to starting position. Repeat for 20 seconds.

Take your workouts to the next level with HIIT

Tabata is a great at-home training option that can be done anywhere, at any time.

If you’re ready to step up your workouts with high-intensity interval training, there are more  HIIT styles you can try on the Sweat app. Chontel Duncan’s FIERCE, FIERCE at Home and FIERCE Zero Equipment programs all include AMRAP (as many reps/rounds as possible) and EMOM (every minute on the minute) training, which offer effective workouts in a short amount of time. 

Enjoyed this Tabata ab workout? Try this minimal-equipment EMOM-style at-home HIIT workout.