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30 Minute HIIT and Abs Workout with Warm Up and Cool Down (no equipment)

33 Min • Core, Lower Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Strength Training, Toning
    • Equipment Mat, No Equipment
    • Membership Free


    Need a little core work but also want to be sure you fire up your metabolism as well? This routine takes a typical lower intensity abs workout and brings up its average calorie burn by starting you off with a bout of HIIT (high intensity interval training). This combination brings up your heart rate with HIIT which in turn crosses over to your core work allowing you maintain a higher heart rate through your abs work than if you just did the abs routine on its own. This elevation in your overall heart rate allows you to get a bit more of a cardio challenge overall.

    This routine start off with a quick 5 minute warm up then jump directly into the 5 minute HIIT routine. We use our usual Tabata style intervals of 20 seconds on and 10 seconds off but instead of moving back a forth between two exercises in and AB AB pattern as we often do, we instead run straight through these 5 exercises once before starting before starting over for our second set.

    Once both sets are done we take a quick water break before moving on, to our core section. This section will primarily target the abs, obliques and lower back but it also utilizes a large number of other muscle groups as well. Each of these core exercises will be done for 50 seconds straight with a 10 second break to rest and get ready for the next exercise. Because the intervals are so long and we move so quickly from one exercise to the next, don’t be surprised if you find yourself unable to complete the full 50 seconds on any given exercise. If your form starts to suffer and you are unable to continue doing repetitions without letting your form break down then feel free to take a 5 to 10 second break to recover a regain your form. If you are so tired that even after taking a short break you still cannot do the exercise with clean form, heavily modify the movement until you can or rest for the remainder of the interval. On the other hand if you feel that you are not being challenged enough, first check that your form is correct and that you are doing the hardest version you can control. If your form is clean and you are already doing the hargest version then feel free to use extra weight to make the movements harder. The addition of just a 1 or 2 pound dumbbell can make a very large difference in difficulty. Remember that these routines are a suggested routine and it is up to you to adjust to make it appropriate for your level of skill, endurance, and/or strength. 

    If want to do more than just this routine we suggest adding an additional HIIT or strength section before this routine. Because your core is so integral to control it is best to keep intense core focused routines until you have done all other exercise for the day. This included HIIT, Strength (upper, lower or any combination thereof), Cardio Kickboxing, Kettlebell, and  even yoga. Start with the most dynamic/ballistic first, then work your way down to the most isolated.

    Workout Structure
    - Warm Up: 5 Minutes (30 Sec Each)
    - HIIT: 5 Minutes (20 On, 10 Off, 2 Sets)
    - Core: 15 Minutes (50 On, 10 Off, 1 Set)
    -Cool Down: 5 Minutes (30 Sec Each

    - Dumbbells (optional)
    - Exercise Mat (optional)

    Warm Up / Cool Down:
    - Both Included


    Warm Up: 5 Minutes
    - Side Step, Side Bend
    - March in Place
    - Toe Touch Sweeps
    - Squatting Torso with Knee
    - Roll Up Toe Touch
    - Alternating Warrior
    - Bent Over Rotation
    - Boxer Shuffle
    - Jumping Jacks
    - Fly Jacks

    HIIT Starter: 5 Minutes (20 On, 10 Off; 2 Sets Through)
    - Rotational Jumps (180 or 360 alternating direction)
    - Mt Climbers
    - Lateral Jumps
    - Jumping Lunge Rotations (jump 180 from lunge to lunge)
    - High Knees

    Core Challenge: 15 Minutes (50 On: 10 Off)
    - Crunch
    - WIndshield Wipers
    - Side Crunch L
    - Side Crunch R
    - Back Bow

    - Jackknife Crunch
    - Swimmers
    - Russian Twist
    - Side Hip Raise L
    - Side Hip Raise R

    - Criss Cross Crunch
    - Shell Back Extension
    - Side Plank w/ Tuck L
    - Side Plank w/ Tuck R
    - Plank

    Cool Down:
    - Toe Touch
    - Side Bend L
    - Side Bend R
    - Cobra
    - Shell
    - Torso Twist L
    - Torso Twist R
    - Deep Glute L
    - Deep Glute R
    - Full Body Stretch

    Total Calories:
    170 - 295