4 Minute Plank Tabata Challenge

Tabata workouts are a great way to improve endurance or if you are short on time. It’s a high intensity interval training (HIIT) workout that last about 4 minutes!  There are many varied tabata style workouts that you can do, all you have to do is follow this simple guideline:

20 sec: work out

10 sec: rest

Complete 8 rounds

So for the first 20 seconds, you workout as hard as you can and then rest for 10 seconds. This is for one set. In total, you will complete 8 rounds. You can do whatever workout you would like that targets large muscle groups: burpees, squats, lunges, planks, etc.

For this particular tabata, we will be targeting the most love/hate muscle group - abdominal; using planks as the workout!

Feel free to pin the workout for later or download the PDF here!

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PLANK

Place the forearms on the ground with the elbows aligned below the shoulders. Arms should be parallel to the body at about shoulder-width distance. If flat palms bother your wrists (like mine!), clasp your hands together. This plank variation can be performed with straight arms!

TWISTED PLANK WITH WEIGHT

Starting in plank position, have your hands or elbows beneath your shoulders. Pivot to one side, raising the arm vertically above you as you twist. Pause and return to the starting position. You will perform both movements on the right and left side. Weights are optional but highly recommended!

ELBOWS UP TO HANDS PLANK

Starting in plank position, have your hands or elbows beneath your shoulders. One arm at a time, push yourself into a push-up position, arms fully extended beneath you. Lower yourself, one arm at a time, back down to the elbow plank starting position. Repeat this movement, alternating which side your lower first with each rep.

SIDE PLANK

Lie on one side with the legs stacked on top of one another then prop the body up on one hand or elbow. You will perform this movement for both right and left side.

PLANK JACKS

Starting in plank position, have your hands or elbows beneath your shoulders. Keep your core engaged, jump your feet out and in (like jumping jacks). (my feet kept slipping and I felt like I was going to hit the wall..lol…but remember to keep that plank position *flat back* throughout the movement)

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If you try this workout, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram.