Tabata CORE Workout
It probably comes as no surprise that exercising is crucial to leading a healthy life, regardless of whether you're trying to lose weight or not! However, that doesn't mean that you need to spend hours a day sweating away in the gym. The Tabata core workout might be exactly what you need to tone your body in a short amount of time!
Easy, quick, and effective—these are how our coaches at Strong with Sarah describe the Tabata core workout. It’s a less than 5-minute workout that requires no equipment except a mat.
Ready to revise your exercise routine? Then, read this article to find out how to do the Tabata core circuit.
What Is Tabata Training?
Tabata is a form of high-intensity interval training (HIIT) that consists of eight (8) sets of 20-second exercises and a 10-second break between rounds.
The name “Tabata” comes from a Japanese scientist, Izumi Tabata, who studied the effects of moderate and high-intensity training in the ‘90s. The study observed two groups of people following two different workout plans: intensive and moderate. Both groups exercised five times a week for 6 weeks.
Izumi Tabata has discovered short but intensive exercises to be more effective in improving anaerobic and aerobic systems. Moderate one-hour-long exercise only had an effect on aerobic fitness.
🚶Aerobic exercises are the ones where you have a continuous supply of oxygen (e.g., when swimming, walking, or jogging) being delivered to your muscles.
🏋️Anaerobic exercises consist of short and intense movements that force your body to use muscle energy (e.g., powerlifting, sprints).
Are Tabata Workouts Effective?
Tabata is a high-intensity workout that challenges both your aerobic and anaerobic systems, making it far more demanding than it looks. The short bursts of intense effort followed by brief rest periods push your body to its limits, helping you build endurance, burn fat, and improve strength—all in less time.
20-second exercises may sound easy–but wait until you reach the second round. 😝
The Ultimate 4-Minute Tabata Core Workout
For the Tabata core workout, you only need a mat and motivation! Do this HIIT training at least once a week and see the results for yourself.
Watch our video below, which shows every exercise involved in the training:
Tabata Workout Exercise
| Exercise | Duration |
|---|---|
| Flamingo Plank | 20 seconds |
| Rest | 10 seconds |
| Low Plank Hip Drops | 20 seconds |
| Rest | 10 seconds |
| Leg Scissors | 20 seconds |
| Rest | 10 seconds |
| Plank Hip Taps | 20 seconds |
| Rest | 10 seconds |
| Bicycle Crunches | 20 seconds |
| Rest | 10 seconds |
Flamingo Plank
Start in a high plank position with your hands directly under your shoulders.
Lift your right foot off the ground and bend your knee, bringing it toward your chest.
Hold for a second, then extend your leg straight behind you while keeping your core engaged.
Return to the starting position and switch legs.
Continue alternating legs for 20 seconds while maintaining a strong plank position.
Low Plank Hip Drops
Begin in a low plank position with your forearms on the ground and elbows aligned under your shoulders.
Engage your core and slowly rotate your hips to lower one side toward the floor.
Return to the center, then drop your hips to the opposite side.
Repeat for 20 seconds, alternating sides.
Leg Scissors
Lie on your back with your hands in the air, ready to catch each of your legs.
Lift both legs a few inches off the ground, keeping them straight.
Alternate crossing one leg over the other in a scissoring motion.
Engage your core and maintain a steady pace without letting your legs touch the ground.
Continue for 20 seconds.
Plank Hip Taps
Start in a high plank position with your feet slightly wider than shoulder-width apart.
Engage your core and slowly reach your right hip with your left hand.
Then tap your right hip with your left hand.
Keep your movements controlled.
Repeat for 20 seconds.
Bicycle Crunches
Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees.
Engage your core and bring your right elbow toward your left knee while extending your right leg.
Switch sides, bringing your left elbow toward your right knee.
Continue alternating in a pedaling motion for 20 seconds, keeping your core tight and controlled.
How to Modify and Progress Your Tabata Core Workout
The exercises we have shown above are suitable for Tabata beginners or those who haven’t been working out consistently. However, these training exercises are just some of many others.
As your body adjusts to the workout, you can add other exercises or replace exercises that become easy.
🥵 If completing the full Tabata workout is too difficult for you, focus on 2 exercises. Then, gradually add newer exercises to your fitness routine.
Benefits of Tabata for Core Strength
Tabata is an undeniably difficult workout, but it offers benefits you will be thankful for in the long run:
Helps improve cardiovascular fitness and metabolic function
Helps tone your body
Helps burn fat in just 4 minutes
Helps build muscle mass without the need for any equipment
Wrapping Up
Tabata is an amazing workout that is great for both beginners and seasoned athletes. It offers numerous benefits and considerably improves your physique, provided you stick to regular workouts.
Since Tabata is a HIIT workout, it’s very important to do your warm-up. Dedicate at least five minutes for a light warm-up before starting the workout.
Grab your mat and a bottle of water, and don’t forget about rest! For a personalized strength training plan with our weight loss coaching, contact Strong with Sarah!
