Upper Abs Workout At Home | 30 Days to Six Pack Abs Program!

By
Mike Kenler
October 23, 2020

Upper Abs Workout At Home (HIIT)

What’s up Aliens! Today, we are going to tackle an intense tabata upper abs workout at home. Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle. 

This workout is Day 1 of 30 Days to Six Pack Abs for Beginner to Advanced Program on YouTube. If you choose to follow the 30 day program, then you do this routine just one time and on to day 2’s video the next day.

TOTAL LENGTH: 4 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: None

Skill level

If you do this workout mixed into your own programming, here’s how you can maximize the volume of this routine by itself:

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

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

ADVANCED = Complete the following 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. 90 Degrees Sit Up to Toes 

Lie on your back with your legs bent at a 90 degree angle in an elevated position. Bring your arms over your head with your palms facing up. Keeping your arms straight, contract your upper abs to reach forward and touch your toes.

Squeeze your abs hard at the top and return to the starting position. Repeat!

2. Speed Crunches

Lie on your back with your legs bent in an elevated position. Hold on to the back of your head for support and contract your upper abs to crunch forward until your elbows touch your thighs.

Quickly return to the starting position and repeat the motion as fast as possible while maintaining proper form.

3. Legs Extended Crunches 

Lie on your back with your legs extended straight out in front of you. Hold onto the back of your head for support and contract your upper abs to crunch upwards.

Squeeze your abs at the top and return to the starting position. Repeat!

4. Sky Touches

Lie on your back with your knees bent and your feet planted on the ground. Contract your upper abs to reach upwards as high as you can.

Squeeze your abs at the top and return to the starting position. 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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