Workout Details

  • Duration: 28 Minutes
  • Calorie Burn: 213-334
  • Difficulty: 4/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
Body Focus Lower Body,  Core

Butt and Abs Tabata Workout - Fat Blasting Cardio Interval Workout


In 28 short and sweet (code for quick and painful) minutes, you can get everything you need done with this one workout video. Warm up cardio, a fast blasting Tabata workout that especially targets the butt, thighs, abs, and obliques, and a nice yoga cool down and stretch – All in under 30 minutes. The best part is that all you have to do is hit play; no equipment, no fees – all you have to bring to the table is your motivation and willingness to push yourself, and we’ll take care of the rest.

To keep things interesting, I built this routine using our AB AB format – correct me if I’m wrong but I tend to hear from you guys that you like this structure because it keeps you from getting bored. I also like it because allows you to push yourself as hard as you can for each interval – the B interval serves as a sort of reprieve from whatever torture might be found in the A interval, and vice versa.

For this particular cardio Tabata workout, Interval A is going to be a lower body exercise – a high intensity interval that requires full gusto. Interval B is an abs and obliques exercise. In between each interval, you’ll have 20 seconds of Active Rest – active being whatever you can handle in between intervals without having to stop. You can do something as light as a Boxer Shuffle (like we show in the video) or something as challenging as high knees or even Burpees – it’s all up to you and how hard you want to push yourself.

Workout Structure

Quick Cardio Warm Up – Roughly 20 Seconds per Interval

Tabata Workout: 5 Groups of AB AB

40 Seconds Active, 20 Seconds Active Rest, Each

Cool Down & Yoga Stretches – Roughly 20 Seconds Each

Make sure that you don’t skip the warm up or cool down.


How often can I do this routine?

You can do this cardio training workout for the butt and abs roughly 3-4 times per week, always giving yourself a day or rest in between – longer if your muscles are still sore from the last round.

How can I make this cardio workout harder?

You can always move faster than we do during the cardio intervals, or add weights to the exercises. As mentioned above, you can also modify the Active Rest to be much more difficult than just a light jog.

Is it okay to stop and take extra rests?

It’s always okay to stop for extra breaks when you need to. Just do what you can to make sure that you’re also pushing yourself; an important part of fitness is listening to your body and respecting your (temporary) limits.