Workout Details

  • Duration: 60 Minutes
  • Calorie Burn: 250-633
  • Difficulty: 3/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, HIIT, Low Impact, Toning
  • Video Player: View on YouTube
Body Focus Core,  Total Body

Fitness Blender's Free 5-Day Workout Challenge: Strong and Lean, Day 3

Day 3: HIIT Cardio and Core Workout + Pilates Abs (emphasis on HIIT & Abs, with a Pilates burnout)

Abs exercises are the slowest, least effective way you could possibly go about getting a lean, toned stomach. However, HIIT cardio (especially combined with total body strength training and of course a healthy diet) is an excellent way to burn off body fat, which is why we've weaved in intense cardio intervals with core exercises for the abs, obliques and lower back. Watch/read: How to Lose Belly Fat - The Truth About Belly Fat, Abs, and Six Packs

In this HIIT cardio and abs workout, the core exercises end up being a sort of a break and chance to catch your breath in between those higher intensity intervals. Just like every other day in this workout challenge, one of us will be doing an easier, low impact modification of the exercise, while the other does a more intense, ballistic version. Check in with your soreness and your energy levels when deciding which of us to follow along with.

You can easily make any of these exercises more or less difficult with simple adjustments in form, mindfulness and speed. If you want to make it easier, stick to the low impact version, move more slowly, use only a range of motion for which you have complete control, take longer breaks, take more frequent breaks, etc. If you want to make it more difficult, wear a weighted vest or hold onto dumbbells (where applicable), use a deeper range of motion, contract your muscles the entire time as if you were working "against" yourself, move faster, cut out the rest periods, etc. Do what you need to to make it work for you - especially with these home workouts, you are solely responsible for making the necessary modifications to make this appropriately challenging for yourself.

Like this workout? Be sure to check out our 4 Week FBabs Program for the abs, obliques & lower back!

Workout Structure:
- HIIT and Core Combo
- Pilates Burnout Round

- Exercise Mat (optional)

Warm Up and Cool Down:
- Both Included

Warm Up: (5 Minutes)
- High Knee March
- Slow Butt Kickers 
- Toe Touch Circles
- Knee + Twist
- Toe Touch Kicks
- Lunge + Stretch
- Single Leg Deadlift Jacks
- Slow Burpees
- Up & Out Jacks
- High Knees

HIIT and Core: (~30 Minutes) AB, AB, CC combination (20 on and 10 off)

Group one
- Thigh Slap Jumps
- Butt Kickers
- Toe Touch Crunch

- Jumping Lunge
- Sumo Squat + Front Kick
- Get Ups

Group Two
- Burpees
- Pop Squats
- Russian Twist

- Rocket Squats
- Jumping Jack
- Back Bow

--- Water Break ---

Group Three
- Star Jump
- Walk Down Plank Jacks
- Bicycle Crunch

- Flutterkick Squats
- Side Lunge Pop
- Back Bow Cross Over

Group Four
- Kick Through
- Log Hops
- Knee Tuck Crunch

- Power Skip Toe Touch
- Squat Circles
- Side Hip Raise (L&R)

--- Water Break ---

Group Five
- Switch Foot Runner
- Side Step Jump Squat (squatted side step plus jump at each side)
- Bird Dog

- Burpee Hold
- Plank Jack Knee
- Windshield Wipers

--- Water Break ---

Pilates Burnout: (15 Minutes) 60 Second each exercise
- Imprint
- Toe Taps
- Chasing Toe Taps (L)
- Chasing Toe Taps (R)
- Table Top Toe Taps
- Double Toe Taps
- Swimmers 1
- Swimmers 2
- Back Bow Pulls
- Back Bow
- Side Hip Raise (L)
- Side Hip Raise (R)
- Reclined Rotations
- Single Leg Pulls
- Double Leg Pulls

Cool Down: (5 Minutes)
Free Form

What are you thinking of this challenge so far? Which interval or exercise was most challenging for you today? On this third day of the 5 Day Challenge, what muscle group is most sore? Feel free to do as much extra stretching as you like, but refrain from doing any additional HIIT or lifting (more is not always better and these workouts should be enough on their own if you are pushing yourself properly during the actual workout).

If you're enjoying having your workouts planned out for you, we highly recommend checking out our workout programs. The 8 Week FBFit Programs are what most closely resemble this challenge, and the 8 Week FB30 Programs are also similar but require only 30 minutes of your time, instead of 50 (a great option for busy people). 

If you have enjoyed these workouts, please consider sharing with friends and family.

Make sure to Subscribe to Fitness Blender on YouTube so that you get alerts for new workouts. You can also use #fitnessblender on social media to find support & connect to others who are doing this challenge (FB's InstagramKelli's InstagramGoogle+TwitterFacebook

Free 5 Day Challenge 2016:
- Day 1 (HIIT, and Lower Body)
- Day 2 (Cardio, and Upper Body)
- Day 3 (HIIT, Core, and Pilates Burnout) You are here
- Day 4 (Cardio, Upper Body, and Yoga)
- Day 5 (HIIT and Lower Body)

Other Free 5 Day Challenges