Workout Details

  • Duration: 45 Minutes
  • Calorie Burn: 264-502
  • Difficulty: 4/5
  • Equipment: Mat, No Equipment
  • Training Type: HIIT, Low Impact, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Core,  Total Body

45 Minute HIIT and Abs Home Workout - No Equipment Remix Cardio and Core

For today’s workout I knew that I wanted a bit of HIIT and a longer bout of core but honestly I was drawing a bit of a blank. Then an idea hit me - why not mix together some of our other workouts into something new? So, I started looking through all of our HIIT and core workouts from the last 12 years (as of the filming of this particular workout) and while looking through I thought, why not use some of our favorite old school workouts? And that is exactly what I have done.

The HIIT section is the first HIIT workout that I ever filmed and the Core section is the first core workout that Kelli ever filmed. So I took the exact routine and made some changes to make them fit a bit better together, and the result is a no equipment 45 minute long core blasting home workout that pays homage to Fitness Blender’s humble beginnings.

If you would like to try out the originals you can find the links to the individual workouts below. Get ready to see how we used to do things and how Kelli and I looked 12 years ago. It may be less polished but just like all of our older content they are still great workouts that have stood the test of time.

Daniel’s Original HIIT Workout

Kelli’s Original Core Workout

In this routine, after a 5 minute warm up, I have included an 8 minute bout of HIIT done in our familiar Tabata intervals of 20 seconds of activity coupled with 10 seconds of rest. We have 8 exercises to go through and we do them in an AB, AB pattern, so two exercises are coupled together and done for two sets before moving on to the next two exercises. Once we complete the HIIT section we move on to a 24 minute core/abs focused section to train your midsection. We have another 8 exercise to go through here but this time we are doing them for 45 seconds straight with 15 seconds of rest/preparation time to get ready for the next exercise. We will go through the list of exercises in order one at a time and then repeat it twice more for a total of three sets through. I give you the option to rest in between each set, though if you follow me as filmed, we will go straight through for 24 minutes with no breaks longer than 15 seconds. Can you hear your abs getting concerned? Haha.

Once we have both the HIIT and Core portions of this routine done all you have left is an easy 5 minute cool down and stretch. In all this routine will take 45 minutes to complete if you follow along with me but could take much longer if you take extra breaks. I have included modifications to make each exercise harder or easier to help you get the most out of this workout by allowing you to easily modify it to your personal fitness level.

Give it a try and tell us what you think. Would you like to see more workouts like this in the future? Do you have suggestions of some of our older content that you would like to see remade in new combinations? Let us know your thoughts and ideas in the comment section below and you just might see your ideas show up in the next Fitness Blender workouts. Enjoy!

Workout Structure:
- HIIT and Core Focused Sections
- HIIT Intervals of 20 Seconds On, 10 Seconds Rest
- Core Intervals of 45 Seconds On, 15 Seconds Rest

- None Needed- Exercise Mat (Optional)

Warm Up / Cool Down:
- Both Included

Warm Up:
- Side Step Arm Cross
- Standing Side Crunch Rockers
- Straight Leg Deadlift
- Toe Touch Sweeps
- Squat + Push Pull
- High Knee March
- Arm Sweeps
- Boxer Shuffle
- Up and Outs
- Up and Out Jacks

Bodyweight HIIT Workout:

- Mt. Climber
- Twist Hops

- Burpee
- Squat Jack

— Optional Water Break —

- Jackknife Crunch
- Back Bow Crossover

- Wide Push Up
- Plank Jack

—- Water Break —-

Core Workout:
- Pilates Leg Pull
- Reclined Oblique Twist
- Plank to Pushup
- Toe Touch Crunch
- Scissored Crunch
- Pilates Table Top
- Flutter Kicks
- Russian Twist

Cool Down:
- Side Oblique Stretch (L)
- Side Oblique Stretch (R)
- Quad Stretch (L)
- Quad Stretch (R)
- Toe Touch
- Seated Toe Touch with Side Bend (L)
- Seated Toe Touch with Side Bend (R)
- Cobra
- Child’s Pose + Shell
- Full Body Stretch