Booty and Abs Resistance TABATA

Hey Rockstar, it’s Tabata Time!

This Booty and Abs Resistance Tabata workout will give you an awesome cardio burn and some strength building moves in just 15 minutes!

Tabatas are a 4-minute workout format (a type of HIIT – high intensity interval training) where we pair 0:20 of maximum effort with 0:10 rest periods.

The trick to getting the most out of this is to really give it your all in that 0:20, as the benefits of it come from how hard you are working (1)!

Why Tabata Workouts?

Tabatas are one of my favorite ways to train because they are an efficient way to get an awesome workout in a short amount of time. They are fun, fast and effective which is perfect if you’re busy but want to stay fit and strong!

Some of the proven benefits of Tabata include: 

• Improved fat loss- research shows that Tabatas have a greater impact on your fat loss efforts in just 4 minutes of ALL OUT EFFORT than doing moderate or steady state exercise (2). A shorter workout that elicits a greater response? I’m in! 
• Reversing your risk for metabolic disease syndrome, which can lead to heart disease, stroke and type 2 diabetes. Metabolic disease syndrome also increases your risk for high blood pressure, high blood sugar and excess body fat, specifically around your abs, all of which we want to avoid for a long, healthy life (3).
• Building lean muscle – Tabatas have been shown to increase the production of testosterone in your body which plays an important role in the production and repairing of tissue – especially muscle tissue (4). This repair work of the muscle fibers is what forms new muscle strands and increases the thickness (and amount of) muscle fibers that you have (5)! More fibers equals a stronger you!
• You can use them to train ANY body part! Tabatas are one of my favorite ways to work my booty and my core. You can easily pair together any two exercises to work that body part to the max!

As you know, I love training BOOTY and ABS, however one of the biggest mistakes I see people making with these two key areas is not understanding how to properly activate them so they can get the most out of their workouts. 

Stabilizing and activating your core and glutes while you’re exercising will help you get so much stronger in all the things you do, improve your balance and help you uncover your muscles much quicker!

I want to invite you to add some props to the workout! I’m wearing this super cute, adjustable weighted vest by Hyperwear (available in black or grey) that I love for adding an additional challenge to my workouts. Other than that, grab a water bottle!

As always, I’ll talk you through form tips and modifications as we go so you can make it your own and be where you are at!

If it doesn’t challenge you, it doesn’t change you! Let’s go Rockstar!

Great job Rockstar! Now let’s get you a plan! Check out the 30-Day Abs and Booty Challenge for a home workout program that will sculpt and define your abs, legs and glutes (plus give you a great full body shred), uses minimal equipment and will get you on track to feeling and looking your best!

Amazing job! You did so great with that workout.

Comment below and let me know what the hardest move was for you and how you liked the workout! I love hearing from you.

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Be sure to check out my 30-Day Booty and Abs Challenge for more booty-popping, ab-shredding workouts to help you look and feel your best ALL YEAR LONG!