{"id":9753,"date":"2022-10-15T17:31:00","date_gmt":"2022-10-15T17:31:00","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/six-pack-boot-camp-abs-sculpting-tabatas\/"},"modified":"2022-10-15T17:31:00","modified_gmt":"2022-10-15T17:31:00","slug":"six-pack-boot-camp-abs-sculpting-tabatas","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/six-pack-boot-camp-abs-sculpting-tabatas\/","title":{"rendered":"Six-Pack Boot Camp: Abs-Sculpting Tabatas"},"content":{"rendered":"
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The leaner you are, the more visible your abs will be. Nutrition is the most important factor when it comes to losing body fat, but training plays a big role, too. And no training style is more effective for fat loss than high-intensity interval training, which consists of alternating bouts of all-out work with low intensity or full rest in a given workout.<\/span><\/p>\n The nice thing about HIIT is that it doesn\u2019t take long \u2014 it\u2019s a much more efficient way to do cardio than a long, slow walk or jog. A prime example of this is the technique used in the following workout: Tabatas, during which you go 20 seconds \u201con\u201d (high intensity) and 10 seconds \u201coff\u201d (full rest) for eight rounds, four minutes at a time.\u00a0<\/span>ISSA-certified trainer Aneshea Shali, owner of Core Camp Challenge and former U.S. Marine, designed this workout to get your heart rate up and sweat dripping down your brow in no time.<\/p>\n In Shali\u2019s workout, you\u2019ll do two separate Tabatas with a short break between them, which will have you finished in no more than 10 to 12 minutes. In each Tabata, you\u2019ll perform four different bodyweight-only exercises, doing each twice in the span of eight rounds. The exercises go back and forth between full-body moves like burpees, jumps and squats to isolated core work like planks and V-ups.\u00a0<\/span><\/p>\n \u201cThe high-intensity calisthenics are great for burning calories and body fat, and the isolation exercises will help sculpt the muscles of the core,\u201d says Shali, explaining the rationale behind her Tabata programming. \u201cThis workout is short, sweet and effective!\u201d<\/span><\/p>\n For each of the below Tabata HIIT routines, do eight rounds of 20 seconds for the exercises listed, with 10 seconds of complete rest between each round. You\u2019ll rotate through four different exercises per Tabata, doing each move for two 20-second intervals.\u00a0\u00a0<\/span><\/p>\n For example, in Tabata No. 1, you\u2019ll do burpees for 20 seconds straight, rest 10 seconds; Supermans for 20 seconds, rest 10 seconds; star jumps for 20 seconds, rest 10 seconds; V-ups for 20 seconds, rest 10 seconds; and then repeat one more time through. Rest two to four minutes, then do the same thing for Tabata No. 2. <\/span><\/p>\nGet more Six-Pack Boot Camp Workouts here!\u00a0<\/h3>\n
Fat-Burning, Ab-Sculpting Tabata Workout<\/b><\/h2>\n
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\n \nTabata No. 1<\/td>\n \n <\/tr>\n<\/thead>\n \n Rounds 1 and 5<\/td>\n Burpee<\/td>\n<\/tr>\n \n Rounds 2 and 6<\/td>\n Superman<\/td>\n<\/tr>\n \n Rounds 3 and 7<\/td>\n Star Jump<\/td>\n<\/tr>\n \n Rounds 4 and 8<\/td>\n V-Up<\/td>\n<\/tr>\n \n Rest two to four minutes (depending on your fitness level). <\/td>\n \n <\/tr>\n<\/tbody>\n<\/table>\n \n\n
\n \nTabata No. 2<\/td>\n \n <\/tr>\n<\/thead>\n \n Rounds 1 and 5<\/td>\n Squat With Front Kick<\/td>\n<\/tr>\n \n Rounds 2 and 6<\/td>\n High-Plank Reverse Leg Lift<\/td>\n<\/tr>\n \n Rounds 3 and 7<\/td>\n Squat With Side Leg Raise<\/td>\n<\/tr>\n \n Rounds 4 and 8<\/td>\n Reverse Crunch <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Exercise Descriptions and Tips<\/b><\/h2>\n
Burpee<\/b><\/h3>\n