Workout Details

  • Duration: 31 Minutes
  • Calorie Burn: 210-402
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Core,  Total Body

30 Minute At Home Abs & HIIT Cardio Workout for Fat Loss - HIIT Happens

Intense, fun, and over before you know what hit you, this cardio and abs workout will burn off your body fat and wake up your brain better than any steady state cardio ever could.



We use our favorite HIIT tabata workout structure; 20 seconds on, 10 seconds off, four times for both the bodyweight cardio segment, and the core exercise.

This is a no equipment cardio workout, but a couple of the exercises give you an opportunity to step up the intensity with additional resistance (static lunges + rows, and clean & presses). If you don't want to use additional weight, these are effective exercises without anything extra at all - if you don't have access to equipment, you can always improvise with water jugs or anything else that adds an additional resistance challenge.

How to Lose Belly Fat
If you've followed us for any length of time now, you've heard us talk about spot reducing fat - it's really not possible, despite what the money hungry fitness industry, and mislead trainers will tell you.

It seems like everyone is trying to lose fat from their midsections, and this workout will definitely help, but it's important to realize that it's not situps that are doing the trick. Core exercises are important for a strong, lean-looking core, but you'll never see those muscles (or get a flat stomach) with excess body fat. You have to reduce your overall body fat in order to get a lean, flat, or "ripped" stomach. If your biggest fitness goal is getting a six pack, you should watch our take on why purely aesthetics based goals are not healthy.

To lose belly fat you need total body strength training in order to boost the presence of calorie consuming muscle in the body. Not just strength training for the abs - strength training for the biceps, the glutes, the rhomboids, and so on. You never want to ignore a group of muscles in pursuit of some kind of appearance related goal, because it makes for body structure that is less balanced, and that starts to lack in integrity, making you more vulnerable for otherwise avoidable injuries.

You also need consistent cardio, and a healthy diet. It's essential to realize that the combination of all of these elements (strength training, cardio, and a clean diet) are what bring about changes in the body.

Workout Structure
31 Minutes Total
7 Groups of 2 Exercises; 1 Cardio & 1 Core
20 Seconds On, 10 Off X 4 (each)
20 Seconds Rest between Sets
There is no warm up or cool down in this particular video; make sure that you do both.

Printable Workout
Rolling Plank + Leg Lift
Toe Touch Crunches

3 Mountain Climbers + 2 Jump Squats
Flutterkicks

2 Jack Jumps + 2 High Knees
Double Pulse Bicycle

Surfer Burpees
Circle Crunches

Static Lunge Rows
Side Star Dips

Clean & Press
Rotation + Extension

Inside-out Burpees
Crunch Pulses

You can do this routine ~3 times a week, though we recommend that you mix it up in order to keep your body guessing. Make sure that you combine this HIIT and abs workout with our upper, and lower body weight training sessions, as well as some lower intensity cardio in order to burn off some extra calories while putting minimal stress on the body.