Intense Tabata Oblique Workout | How to Get Leaner with HIIT Training!

Mike Kenler
October 13, 2020

Intense Tabata Oblique Workout (HIIT)

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 oblique workout.

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

Intensity Level: High

Equipment needed: None

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.

Download the Anabolic Aliens workout generator app Exerprise for FREE to generate custom workouts on your phone in the matter of seconds.

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. Bikes

With your shoulder blades off the ground, touch your right elbow to your left knee. Then, touch your left elbow to your right knee and keep alternating at a fast but controlled past. When one leg is bent, the other should be extended out straight!

2. Upright Windshield Wipers

Place your hands firmly on the ground next to you. With both legs straight in front of you, contract your abs to lift them up and then down to one side. Then, lift them up and to the other side (as if they were windshield wipers on a car). Repeat!

3. Alternating Side Sky Touches

With your knees bent and your back on the floor, contract your abs to raise your hands upwards over your left knee rotating your torso. Then, return to the starting position and repeat the motion over your right knee. Your heels should remain planted on the ground during this exercise. Repeat!

4. Russian Twists

While sitting in an upright position, cross your legs and keep your feet off the ground. Then, twist to one side and touch the ground with both hands. Quickly twist to the other side and repeat the same motion. 

Join the Invasion!

This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!

Favorite Product:

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


Get into the best shape of your life with 9 Alien Secrets to Long Term Fitness Success!

Just enter your name and email address and we will send you our FREE Ebook filled with close kept alien secrets!