Ab HIIT Workout

Discover an ab HIIT workout to strengthen your core from the comfort of your home. This beginner-friendly Ab HIIT workout requires no equipment. This article provides step-by-step instructions for a quick and effective routine that will kickstart your abdominal strength and help you achieve your weight loss goals.

Ab HIIT Workout No Equipment

An Ab HIIT (High-Intensity Interval Training) workout is a great way to challenge and strengthen your core without needing any equipment. Here’s a step-by-step description of how to do an Ab HIIT workout with no equipment:

Warm-up: Begin with a brief warm-up to prepare your body for the workout. Perform dynamic movements like marching in place, arm circles, and light torso twists for about 5-10 minutes.
Exercise 1: Mountain Climbers

Start in a high plank position with your hands directly under your shoulders and body in a straight line.
Engage your core and bring one knee towards your chest while keeping the other leg extended.
Quickly switch legs, moving in a running motion while maintaining a steady pace.
Perform mountain climbers for 30 seconds, rest for 10 seconds.

Exercise 2: Bicycle Crunches

Lie on your back with your knees bent and hands placed lightly behind your head.
Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg.
Alternate by bringing your left elbow towards your right knee while extending your left leg.
Continue the bicycle crunches for 30 seconds, rest for 10 seconds.

Exercise 3: Plank Jacks

Start in a high plank position with your hands under your shoulders.
Jump both feet wide apart, like doing a jumping jack, while keeping your core engaged and back straight.
Jump your feet back together, returning to the starting position.
Perform plank jacks for 30 seconds, rest for 10 seconds.

Exercise 4: Russian Twists

Sit on the ground with your knees bent and feet slightly elevated.
Lean back slightly while maintaining good posture and balance.
Twist your torso to the right, touching the ground with your hands or a light tap, then twist to the left.
Continue twisting from side to side for 30 seconds, rest for 10 seconds.

Repeat: Complete the circuit of these exercises for a total of 3-4 rounds, or adjust the number of rounds based on your fitness level and available time.
Cool-down: Finish the workout with a cool-down period of stretching exercises targeting the abs and other muscle groups.

Remember to listen to your body, stay hydrated, and modify the exercises if needed. High-Intensity Interval Training workouts are intense, so be sure to progress at your own pace and gradually increase the duration or intensity as you get stronger and more comfortable with the movements.

Full Body HIIT Workout – No Repeats and No Equipment

Ab HIIT Workout with Weights

Here’s a description of an Ab HIIT Workout with weights that introduces new exercises:

Warm-up: Begin with a brief warm-up to get your body ready for the workout. Perform dynamic movements such as jogging in place, arm swings, and torso twists for about 5-10 minutes.
Exercise 1: Weighted Russian Twists

Sit on the floor with your knees bent and feet slightly elevated.
Hold a dumbbell, medicine ball, or any weighted object with both hands.
Lean back slightly while maintaining good posture and balance.
Twist your torso to the right, touching the weighted object to the ground, then twist to the left.
Continue twisting from side to side while holding the weight for 30 seconds, rest for 10 seconds.

Exercise 2: Weighted Reverse Crunches

Lie flat on your back with your legs extended and a dumbbell held between your feet.
Keep your arms relaxed on the ground beside you.
Engage your core and lift your legs towards the ceiling, bringing your knees towards your chest.
Slowly lower your legs back down without touching the ground and repeat the movement.
Perform weighted reverse crunches for 30 seconds, rest for 10 seconds.

Exercise 3: Weighted Standing Side Bends

Stand with your feet shoulder-width apart, holding a dumbbell or weight plate in one hand.
Keep your back straight and core engaged.
Slowly bend sideways towards the weighted side, focusing on contracting your oblique muscles.
Return to an upright position and repeat the movement on the opposite side.
Perform weighted standing side bends for 30 seconds on each side, rest for 10 seconds.

Exercise 4: Weighted Plank Shoulder Taps

Assume a high plank position with your hands directly under your shoulders and a dumbbell in each hand.
Keep your body in a straight line from head to toe.
Lift one hand and touch the opposite shoulder, while maintaining stability and avoiding rotation in the hips.
Lower your hand back to the ground and repeat with the other hand.
Continue alternating shoulder taps while holding the weights for 30 seconds, rest for 10 seconds.

Repeat: Complete the circuit of these exercises for a total of 3-4 rounds or adjust the number of rounds based on your fitness level and available time.
Cool-down: Finish the workout with a cool-down period of stretching exercises targeting the abs and other muscle groups.

As always, listen to your body, use weights that challenge you without compromising your form, and adjust the weight and repetitions as needed. Stay hydrated, and if you have any concerns or specific health conditions, consult with a healthcare professional before starting a new exercise program.

20 Minute – Full Body HIIT Workout With Weights

Ab HIIT Workout at Home

Here’s a description of an Ab HIIT Workout that can be done on your own at home and includes new exercises:

Warm-up: Begin with a brief warm-up to prepare your body for the workout. Perform exercises like jogging in place, arm circles, and bodyweight squats for about 5-10 minutes.
Exercise 1: Plank Knee to Elbow

Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core and lift your right knee towards your right elbow, aiming to bring them as close together as possible.
Return to the starting position and repeat the movement, this time bringing your left knee towards your left elbow.
Continue alternating knee to elbow movement for 30 seconds, rest for 10 seconds.

Exercise 2: V-Ups

Lie flat on your back with your legs extended and arms extended overhead.
Simultaneously lift your upper body and legs off the ground, reaching your hands towards your feet and forming a “V” shape with your body.
Slowly lower yourself back down to the starting position.
Repeat the movement, focusing on engaging your abs throughout the exercise.
Perform V-Ups for 30 seconds, rest for 10 seconds.

Exercise 3: Flutter Kicks

Lie flat on your back with your legs extended and arms by your sides.
Lift your head and shoulders slightly off the ground, engaging your core.
Lift your legs a few inches off the ground and alternate kicking them up and down in a scissor-like motion.
Maintain a steady pace and keep your abs contracted.
Continue flutter kicks for 30 seconds, rest for 10 seconds.

Exercise 4: Plank Jacks

Start in a high plank position with your hands under your shoulders.
Jump both feet wide apart, like doing a jumping jack, while keeping your core engaged and back straight.
Jump your feet back together, returning to the starting plank position.
Perform plank jacks for 30 seconds, rest for 10 seconds.

Repeat: Complete the circuit of these exercises for a total of 3-4 rounds or adjust the number of rounds based on your fitness level and available time.
Cool-down: Finish the workout with a cool-down period of stretching exercises targeting the abs and other muscle groups.

Remember to maintain proper form throughout the exercises, breathe consistently, and take breaks if needed. Adjust the duration and intensity of the exercises based on your fitness level. Stay hydrated and listen to your body. If you have any concerns or specific health conditions, consult with a healthcare professional before starting a new exercise program.

Ab HIIT Workout Beginner

Here’s a description of a beginner-friendly Ab HIIT workout that can be done on your own at home and includes new exercises:

Warm-up: Begin with a brief warm-up to prepare your body for the workout. Perform exercises like marching in place, arm circles, and gentle torso twists for about 5-10 minutes.
Exercise 1: Dead Bug

Lie flat on your back with your arms extended towards the ceiling and legs bent at a 90-degree angle.
Slowly lower your right arm and left leg towards the floor, keeping them hovering just above the ground.
Return to the starting position and repeat the movement, this time lowering your left arm and right leg.
Continue alternating the arm and leg movement for 30 seconds, rest for 10 seconds.

Exercise 2: Seated Russian Twist

Sit on the floor with your knees bent, feet flat on the ground, and lean back slightly.
Clasp your hands together in front of your chest or hold a light object like a water bottle or small weight.
Twist your torso to the right, bringing your hands or the weight to touch the ground beside you.
Return to the center and repeat the movement, this time twisting to the left.
Continue alternating the twisting motion for 30 seconds, rest for 10 seconds.

Exercise 3: Bird Dogs

Start on your hands and knees in a tabletop position, with your hands directly under your shoulders and knees under your hips.
Extend your right arm forward while simultaneously extending your left leg straight back behind you.
Hold for a moment, engaging your core, then return to the starting position.
Repeat the movement on the opposite side, extending your left arm and right leg.
Continue alternating the arm and leg extension for 30 seconds, rest for 10 seconds.

Exercise 4: Plank Hold

Get into a forearm plank position, with your elbows under your shoulders and your body in a straight line from head to heels.
Engage your core, squeeze your glutes, and hold the plank position.
Focus on maintaining a stable and aligned posture throughout the exercise.
Hold the plank for 30 seconds, rest for 10 seconds.

Repeat: Complete the circuit of these exercises for a total of 3-4 rounds or adjust the number of rounds based on your fitness level and available time.
Cool-down: Finish the workout with a cool-down period of stretching exercises targeting the abs and other muscle groups.

Remember to start at your own pace and gradually increase the intensity as you build strength and endurance. Take breaks if needed and listen to your body. Stay hydrated and if you have any concerns or specific health conditions, consult with a healthcare professional before starting a new exercise program.

If you enjoyed this ab HIIT workout and would like to keep it close to you at any time, just save this pin to your Pinterest Board.

Weight Loss Workout Standing Core Exercises

Home › Home Workout ›Ab HIIT Workout