HIIT and Tabata are similar, in that they both alternate work and rest intervals, allowing you to maintain an elevated heart rate for a longer period of time than if you simply tried to do a solid-state cardio workout. The difference between the two methods is that HIIT tends to employ an equal ratio of work to rest, whereas Tabata uses shorter work intervals, and even shorter rest periods.
Use whichever method feels best to you. I guarantee that either will help you reach your goals if you do them consistently.
- Ab-wheel roll-out
- Medicine-ball twist
- Bird dog extension
- Reverse crunch
Option 1 HIIT
30 seconds work/30 seconds rest for 12 sets, or 1 minute work/1 minute rest for 6 sets
Option 2 Tabata
20 seconds work/10 seconds rest for 8 sets