4-Minutes Upper Abs Workout At Home: 30 Days To Six Pack

FitGAG readers, what’s up? We are going to do a Tabata upper body workout at home today. Tabata, a high-intensity interval training, will help you burn calories faster and build muscle.

Total Length: 4 Minutes

Intensity: High

Equipment: No Equipment required

Experience Level

Here’s how to increase the volume of this workout if you incorporate it into your own program:


Perform the following exercise four times, and then rest for two minutes and fifteen seconds between each.


Perform the following 5 workouts and take a break for 30 seconds between each.


Perform the following 5 workouts and then take a 45-second break between each one.

4 Minutes Upper Abs Workout At Home

Find a spot in an open area to start. Each of the following exercises should be performed for 20 seconds at high intensity. After 10 seconds, take a break and then move on to the next exercise.

You should complete the exercises in a circular format. You’ll complete the circuit in a round format.

You will need to do two rounds of each of the four exercises. If you feel like taking a break, get one! You can do more reps or take fewer breaks each time you complete this circuit.

#1 90 Degrees Sit Up To Toes


  • In an elevated position, lie on your back and bend your knees at 90 degrees.
  • Spread your arms above your head, palms facing upward.
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  1. Keep your arms straight and contract your upper abs so that you can reach forward and touch your feet.
  2. Press your abs at the top and return to the original position.
  3. Repeat!

#2 Speed Crunches


  • Lay on your back, with your legs bent in an elevated position.
  • For support, hold on to your back with your head.


  1. Engage your upper abs and crunch forward until your elbows touch your legs.
  2. Return quickly to the original position, and repeat the motion as fast and efficiently as possible while maintaining good form.

#3 Legs Extended Crunches


  • Lay on your back, with your legs straight ahead. For support, hold onto the backside of your head.


  1. To crunch upwards, contract your upper abs.
  2. Now, squeeze your abs to the top and return to the starting point.
  3. Repeat!

#4 Sky Touches


  • Lay on your back, knees bent, feet on the ground.


  1. To reach as high as possible, contract your upper abs.
  2. Now, squeeze your abs to the top and return to the starting point.
  3. Repeat!


  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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