36 Minute Abs + Legs Tabata HIIT Workout

WOW. Warning (of the best kind): You will be sore after this workout for sure! I did it yesterday and I am definitely feeling my abs today. So of course I had to share…who’s excited for some tabata!? If you missed my post about how much I love this high intensity interval training (HIIT) format, catch it here.

What You’ll Need:

  • Big inflatable workout ball
  • Tabata timer – 8 rounds alternating between 20 second work intervals and 10 second rest periods
  • Yoga mat

Abs and legs tabata workoutRound 1

Roll out into a plank on the ball on your stomach with your hands on the ground under your shoulders. Roll the ball down towards your knees as you use your abs/arms to pike your body up.

Round 2

With your feet on the ground and lower back on the ball, crunch up. I like to alternate between crunching in the middle and twisting form side to side with each round. Make sure to not pull on your neck with your arms if you have them behind your head.

Round 3

Find a free wall and kneel facing away from it with the pilates ball in front of you. Lean your hips and lower legs on the ball (your knees should be off the ground with only your feet against the wall on the ground). With your arms behind your head crunch up. Essentially, it is a reverse of Round 2. I also alternate between oblique twists and crunching straight up every other round:)

Round 4

Laying on your back on top of your yoga mat, place your feet on top of the ball. Push your hips up in an elevated bridge and roll the ball out and back. You’ll really feel this in your glutes and hamstrings after a few rounds!

Round 5

Stay laying on your back on the yoga mat and start with the ball in your hands above your head. When the timer starts, pass the ball back and forth between your hands and feet in a v-up crunch.

Round 6

Alright, this round is alternating between push ups with your elbows pointing out (do on your knees if you need) and roll outs. For the roll out, kneel on the mat with the ball in front of you. Keep your abs tight as you roll out and back on the ball on your forearms.

Round 7

Kneel on the mat with the ball against your left hip. Lean so your elbow is on the ball as you extend your right leg out to the side. Crunch your right knee to your right elbow to focus on your obliques.

Round 8

Same as before but lean against the ball on your right side and crunch your left elbow to left knee. Oh yeah feel those obliques burning! And a little bonus glue work for stability.


Happy workout…let me know if you’re NOT sore tomorrow ๐Ÿ˜‰


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