Intense At Home Tabata Back Workout | How to Build a Strong Back!

Mike Kenler
January 5, 2021

Intense Tabata Back Workout — No Equipment!

What’s up Aliens! It’s Workout Wednesday and that means we are going to crush another workout together during the busy stretch of the week.

Today we are going to tackle a tabata back workout right from the comfort of home.

Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle. Let’s get them gains together Aliens!

TOTAL LENGTH: 4 minutes



Skill Level

BEGINNER = Complete the following video workout 4 times and rest after each for 2 minutes and 15 seconds.

INTERMEDIATE = Complete the following video workout 5 times and rest after each for 1 minute and 30 seconds. 

ADVANCED = Complete the following video workout 5 times and rest after each for 45 seconds.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for twenty seconds of high intensity followed by 10 seconds of rest, then transition to the next exercise.

Complete the exercises in a round format. This means that since there are 4 exercises in the circuit, you’ll finish all 4 then go back to the first exercise and repeat in the same order following the 20:10 interval.

Two rounds of the 4 exercises will be considered 1 full circuit set. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Super Rocks


a) Lie on your stomach with your hands planted beneath your shoulders.

b) Bring your chest off the ground.


a) Squeeze your glutes and rock forward, allowing your legs to come up as high as they can.

b) Then, press back with your hands and allow your legs to come back down. You should feel significant tension in your lower back during this exercise.

c) Repeat!

2. Flappers


a) Lie on your stomach with your arms slightly separated from your sides and your palms facing down.

b) Engage your back and core.


a) Quickly pulse your arms up and down while keeping tension in the middle of your back the whole time.

b) Keep repeating this “flapping” motion!

3. Alternating Bring Backs


a) Lie on your stomach with your hands above your head, your arms bent, and your palms facing down.


a) Contract your right lat to bring your right elbow up and back.

b) Pause for a moment and squeeze your lat at the top.

c) Slowly return to the starting position and switch arms.

d) Keep alternating sides and repeat!

4. Reverse Snow Angels 


a) Lie on your stomach with your hands above your head and your palms facing down.


a) Pick your shoulders up to transition your arms down to the side of your body with your palms now facing up. On the transfer, try to lift your arms as high as possible to maximize back engagement.

b) Lift your shoulders up again and bring your arms back to the starting position following the same rotation of hand positioning.

c) Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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