Tabata training is a unique interval scheme where you perform a movement at a high intensity level for 20 seconds, followed by a 10 second rest. You repeat 7 times, or 8 total rounds. This adds up 4 minutes of intense exercise.
Originally, you would choose just one movement, and do 8 intervals of that one exercise. Then, you would perform a second exercise, at third, etc. However, I feel that a Tabata circuit is a much more effective workout.
A Tabata circuit simply combines Tabata training and circuit training. So, here is what a Tabata circuit would look like using 3 exercises:
- Exercise A, 20 seconds, on 10 seconds off, then
- Exercise B, 20 seconds on, 10 seconds off, then
- Exercise C, 20 seconds on, 10 seconds, then back to Exercise A
This is an extremely effective way to train your abdominals, as you get your heart rate up, and are able to focus on performing more difficult movements at lower repetitions. For example, instead of crunching away, focus on movements such as Stability Ball Pike Ups and Side planks.
With that said, here’s a sample Tabata ab circuit you can try:
3 rounds of:
- Stability Ball Pike Ups, 20 seconds on, 10 seconds off, then
- Side Plank on one side, 20 seconds on, 10 seconds off, then
- Side Plank on other side, 20 second on, 20 seconds, then back to Stability Ball Pike Ups
I learned to stop doing crunches and focusing on more harder, whole-body abdominal movements that stabilize the core region from Craig Ballantyne. Craig Ballantyne is the author of Turbulence Training, a program that has helped hundreds of thousands of individuals all over the world lose fat in the comfort of their own home.
He has a special set of abdominal workouts in both DVD and eBook form. Click here to learn more about his workouts.