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gf11 Core | Body-weight Tabata Workout
Welcome to my core body-weight strength workout featuring Tabata intervals and isometric exercises. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout core stretch when you’re done.
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Before You Begin
This workout begins with a short 1-minute warm up. Then we move into a Tabata workout with 8 total rounds of 30s work / 15s rest. In the middle and at the end of the workout there are one-minute isometric exercises to be used as a benchmark from which you can measure progress when you repeat this workout in the future.
Full 11-minute Workout Video:
PART 1: Tabata (3 minutes)
Perform 4 rounds of 30s work followed by 15s rest.
Rounds 1 & 3: Elbow Plank Hip Dips
Begin in an elbow plank. Drop your hips to one side. Return to the elbow plank and then drop hips to the other side. Continue to alternate.
Modification: Reduce range of motion or do this on knees
Progression: Drop hips to touch floor
Be careful: Keep your butt down
Rounds 2 & 4: Butterfly Sit ups
Lie on your back with soles of the sneakers together and knees pressed down to the floor. Reach arms overhead and sit up. Return to starting position.
Modification: Crunch instead of sitting all the way up
Progression: Increase pace
Be careful: Keep feet on floor
PART 2: Benchmark (1 minute)
Hold this isometric pose for as long as you can. Remember your result.