Workout Details

  • Duration: 39 Minutes
  • Calorie Burn: 276-443
  • Difficulty: 4/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, HIIT, Low Impact, Toning
Body Focus Core,  Lower Body

Abs and HIIT Cardio Workout - No Equipment Lower Body and Core Challenge


When we ask our audience what their favorite types of training types are usually HIIT is number one closely followed by abdominal workouts. So with this routine, we thought we would group them together but with a little more emphasis on the abs than we usually do. WIth this workout video we took two 6 minute HIIT sections and followed each with a 7 minute ab workout to really get those core muscles sore tomorrow.

Typically abs workouts do not burn very many calories, which is why people who only focus on training their abs typically don’t see much in the way of belly fat loss. That is why we have chosen to couple this with High Intensity Interval Training (HIIT), in order to get the benefits of a challenging core workout but also get the calorie burn of a HIIT workout to help with overall weight loss. If you are trying to lose belly fat and tone and strengthen the muscles of your core then this is one of the best ways to do so.

Related: 4 Week FB Abs - Core Program for Abs, Obliques and Lower Back

To get the most calorie burn out of this routine be sure to put your best effort into the HIIT sections. Make sure you are pushing yourself as much as is comfortable for you and focusing on clean form with the largest range of motion for each movement that you are able to control comfortably. When it comes to the core section you have a choice of focusing more on toning or strength training. If you want to focus on strength training do the hardest version you can and grab extra weight if you need an extra challenge but of course go only as heavy as you can while still using clean form with a full range of motion. For toning on the other hand, your own bodyweight, form and full range of motion is top priority. Take as few breaks as you can and move as slowly as you can without letting your muscles ever fully relax. Watch: How to safely push yourself through a workout You should always be contracting the targeted muscles at least a little bit. If you need to take a break, then do so in very short bouts; basically 5 seconds max if you can without letting form suffer. Whether you are doing strength or toning the most important thing is the number of repetitions with the cleanest form, not the total repetitions.

Workout Structure: Total Time ~ 38 Minutes

Warm Up: 5 Minutes (30 Seconds Each)
- Side Step Overhead Reach
- High Knee Torso Twist
- Toe Touch Sweeps
- Warrior Pulse L
- Warrior Pulse R
- Flat Back Deadlift
- Alt Lunge w/ Overhead Reach
- Boxer Shuffle
- Up and Outs
- Jumping Jacks

Workout: ~ 26 Minutes

HIIT Group 1: 6 Min (20 On, 10 Off; 2 Sets Each)
- Lateral Jump + Toe Touch
- Jumping Lunge
- Star Jump
- Runners L
- Runners R
- Pop Squats

Core Group 1: 7 Min (50 On, 10 Off, 1 Set Each)
- Crunch
- Back Bow
- Jackknife Crunch
- Back Bow Cross Crunch
- Double Toe Taps
- Swimmers
- X Crunch

---- WaterBreak ----

HIIT Group 2: 6 Min (20 On, 10 Off; 2 Sets Each)
- Burpe
- Ski to Sumo Squat Jump
- High Knees
- Alternating Side Lunge w/ Leg Raise
- Mt. Climbers
- Sumo Squat w/ High Kick

Core Group 2: 7 Min
- Toe Touch Crunch
- Side Crunch L
- Side Crunch R
- Criss Cross Crunch
- Side Plank L
- Side Plank R
- Flutter Kicks

Cool Down: 5 Minutes (30 Seconds Each)
- Toe Touch
- Quad Stretch L
- Quad Stretch R
- Butterfly Stretch
- Torso Twist L
- Torso Twist R
- Shell
- Cobra
- Deep Glute L
- Deep Glute R

276 - 443