This Hips and Abs Tabata Workout will strengthen your hips and abs while working your heart, too. You’ll get in three strong sets of tabatas before you’re done for a total workout of 30 minutes.

How do you do a tabata set? First, warm up. After that, you’re ready to do some work.

One tabata set = 4 minutes of eight intervals of 20 seconds on and 10 seconds off (resting).

For instance, in set one you’re doing speed skaters. The goal is to do as many speed skaters as possible in 20 seconds before you rest for 10 seconds. Repeat this a total of eight times.

Total workout time: 30 minutes

Equipment needed: Nothing

Warm up: 10 Minutes

Tabata Set 1

  • Reverse Lunge to Forward Kick
    How many lunge to forward kicks can you do in 20 seconds? Rest for 10 seconds. Repeat this a total of eight times. 

(Rest 2 minutes before proceeding to next Tabata)

Tabata Set 2

  • High Knees
    How many high knees can you do in 20 seconds? Rest for 10 seconds. Repeat this a total of eight times.

(Rest 2 minutes before proceeding to next Tabata)

Tabata Set 3

  • Plank w/ Hip Dip
    How many planks with hip dips can you do in 20 seconds? Rest for 10 seconds. Repeat this a total of eight times. 

Reverse Lunge to Forward Kick

  • Begin standing with feet shoulder-width apart
  • Step back with one leg, drop to a lunge position
  • Quickly kick the same leg forward, flexing foot toward your face
  • Step back with opposite leg
  • Repeat sequence, switching from left to right legs

High Knees

  • Begin standing with feet hip-width apart
  • Start jogging in place, pulling knees up as high as possible

Plank w/ Hip Dip

  • Begin in a forearm plank position (if necessary, begin on knees)
  • Drop right hip down, tap floor
  • Come back to center, repeat opposite side

Have a question about an exercise? Check the Exercise Glossary.

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