FOUR MINUTE PLANK WORKOUT
When you’re thinking you can’t fit in a workout, do a plank.
When you’re watching TV, drop and do a plank during the commercial break.
Do a plank for a complete body workout. No equipment needed. Just your body. And your mind telling you – DROP AND DO A PLANK.
You won’t regret it. You never regret doing the exercise. So don’t regret not doing it.
Why a plank? Because it’s a total body exercise that requires no equipment that everyone can do. It can be modified and altered to target different muscle groups. Because it works the core which is an extremely important area of the body to keep strong.
Having a strong core will improve your posture which will reduce back pain.
This can be huge. No one likes experiencing back pain all the time. I had lower back pain until I started doing planks.
Do this four minute plank workout when you think you just can’t fit in a good workout. Add it to an existing workout routine. Either way, start doing planks. If you have not yet figured it out, I LOVE planks.
This is a Tabata workout. Tabata workouts are designed in 20/10 second intervals for rounds of four minutes. For 20 seconds you give it all you’ve got and then rest for 10 seconds. You do this eight times to reach that four minutes. The entire workout is set to a timer and you don’t stop until the workout (only four minutes in this case) is done.
That’s why Tabata training is excellent for time-conscious exercisers. The timer keeps you moving through your workout until you’re done. Plus, you get one efficient workout done.
So, go get your timer. If you don’t have one, get one. I use the Everlast timer for my kickboxing workouts but I also use it for my Tabata workouts. You can program in the 20/10 intervals and let it go until you are completely done with the workout. The Gymboss is another great and popular timer. Either way you go, a timer is essential for Tabata training.
The eight exercises used in this four-minute plank workout:
- Exercise 1: Regular plank – 20 seconds (I like to do my planks with my elbows on the ground. Saves my wrists and I feel it a lot more in my shoulders.)
- Exercise 2: Right side plank lifts – 20 seconds
- Exercise 3: Left side plank lifts– 20 seconds
- Exercise 4: Reverse plank – 20 seconds (This is a regular plank on your hands but in reverse – your body/stomach is facing the ceiling, not the floor. Everything is the same. Keep your hips pressing up and strong. You want a flat stomach so that could hold a glass of water on your belly.)
- Exercise 5: Plank jacks – 20 seconds (Regular plank on your elbows and then jump your legs in and out like you do in a jumping jack.)
- Exercise 6: Plank hip drops – 20 seconds (Starting in a regular plank position, rotate slightly to the left and drop/tap your left hip to the ground. Repeat on right side)
- Exercise 7: Plank knee kicks – 20 seconds (Slow mountain climbers – regular plank on your hands, kick your knee up to your chest. Alternate legs.)
- Exercise 8: Plank push-ups – 20 seconds (Start in regular plank on hands, drop down to elbows and push back up to hands, repeat.)
*Don’t forget to rest 10 seconds between each exercise.
You can turn this into a 20 minute plank workout by repeating the eight exercise sequence five times.
Do not forget to warm up and cool down. This is important to prevent injury and muscle soreness. In your cool down you’ll want to stretch all your major muscle groups while you are warm – quads, hamstrings, back, shoulders, chest, hips. Hold (don’t bounce) your stretches for at least 15 seconds and keep your head above your heart.
If you like this workout, check out my other plank workouts.
TRACK AND MARK THIS WORKOUT COMPLETE!
Are you keeping a nutrition and fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers regarding healthier food and fitness options.
HOW OFTEN DO YOU DO PLANK WORK?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl who wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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