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Fit & Well
Fit & Well
Alice Porter

Build a strong core and boost your metabolism with this 35-minute workout

Woman doing mountain climbers at home.

Exercising at home, it can be easy to find yourself on the couch rather than your yoga mat (trust us, we've been there). So, why not try mixing up your workouts to keep things fresh and give your motivation levels a lift? 

If you're after some inspiration, this time-efficient Tabata session from personal trainer Anna Engelschall is a great way to raise your heart rate and work your abs in under 40 minutes. 

You can do it without any equipment, but Engelschall suggests adding a light dumbbell to a couple of the movements to increase the difficulty. 

The first 24-minute portion of the workout focuses on cardio-based moves designed to improve your fitness levels and boost your metabolism. This is followed by 15 minutes of abs exercises and a short cool-down (after which we're sure the couch will be calling your name again). 

Follow along with Engelschall's video below to give the workout a go for yourself, and use her demonstrations to check you're performing each exercise correctly. 

Watch Growingannanas’ 35 minute Tabata workout

Tabata workouts are an eponymous concept created by Dr Izumi Tabata. They can be defined as any session that follows a format of 20 seconds of work followed by 10 seconds of rest. This makes them a great way to create intensity and improve aerobic capacity in a short space of time. 

Engelschall's two-pronged approach means this routine also doubles up as an abs workout. And, as with any abs workout, there are a few general tips to keep in mind.

Firstly, try to keep your lower back flat on the floor during lying exercises like knee hugs and scissor kicks. This will ensure your core muscles are doing the work and being strengthened, rather than allowing other surrounding muscles to swoop in and steal the glory.

Another way to make sure you’re getting the most out of core strengthening exercises is to avoid hoicking your hips in the air when you’re in a plank position. Instead, try to keep your body in one straight line from the top of your head to your heels, as this will switch on your midsection muscles as they work to keep your spine stable.

If you enjoyed this style of workout, try this four-week Tabata workout exercise plan which features sessions that follow the same format to help you get fit and strong. Or, if you want a shorter commitment, test yourself with this tricky eight-minute Tabata challenge

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