Work Your Entire Body With This Intense 14-Minute Plank and Lunge Workout

Updated on 6/24/2018 at 5:45 PM

POPSUGAR Photography | Kathryna Hancock

Get ready to work your arms, upper back, core, legs, and butt with this plank and lunge tabata workout. Tabata is a type of workout that involves 20 seconds of high-intensity work (going as quickly and intensely as you can!) followed by 10 seconds of rest, repeated eight times with eight different exercises for a total of four minutes.

In this workout, you'll alternate between plank and lunge variations. It's only 20 seconds of work each time, so push yourself hard! This workout just involves basic bodyweight moves, which means you can do it anywhere.

The Workout:

Directions: Repeat this four-minute workout a total of three times, taking a one-minute rest between each round, for a total of 14 minutes.

20 seconds plank jacks, 10 seconds rest
20 seconds forward backward lunges, 10 seconds rest
20 seconds side-plank leg lifts (10 seconds per side), 10 seconds rest
20 seconds alternating side lunges, 10 seconds rest
20-second plank with bunny hop, 10 seconds rest
20 seconds reverse lunges and kicks (10 seconds per side), 10 seconds rest
20 seconds up-down planks, 10 seconds rest
20 seconds split lunge jumps, 10 seconds rest
One-minute rest

Repeat two more times.

Descriptions of how to do each move are ahead.

Plank Jacks

Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
Do plank jacks for 20 seconds, then take a 10-second rest.

Forward Backward Lunge

Stand with the feet together.
Put weight on the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
This counts as one rep.
Do 10 seconds of reps on this side, then 10 seconds of reps on the other side, then take a 10-second rest.

Side-Plank Leg Lift

Come into a side elbow plank on the right side with your flexed feet stacked. Rest your top hand on your upper hip or extend it into the air.
Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
Do 10 seconds of reps on each side, then take a 10-second rest.

Alternating Side Lunge

Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
Keep going from side to side for 20 seconds. Then take a 10-second rest.

Plank With Bunny Hop

Begin in a plank position with your feet touching.
Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
Jump your feet back to plank.
Repeat on the other side, and continue alternating sides for 20 seconds. Rest for 10 seconds.

Reverse Lunge and Kick

Step back with your left foot, coming into a deep lunge and bending both knees to 90 degrees.
Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand.
Do 10 seconds of reps on each side, then take a 10-second rest.

Up-Down Planks

Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
Keep going for 20 seconds, rest for 10.

Split Lunge Jumps

Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
Do as many reps as you can in 20 seconds. Take a 10-second rest.