Workout Details

  • Duration: 34 Minutes
  • Calorie Burn: 180-390
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
Body Focus Lower Body,  Core

HIIT Cardio and Abs Workout for People Who Get Bored Easily

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This HIIT and Abs workout for people who get bored easily is a nice combo of high intensity and medium intensity exercises that will challenge your cardio and leave your core muscles nice and sore. Though this is a 30 minute video, we never repeat a single exercise so it feels as though it takes much less time.  However, because we don’t repeat exercises you will have very little time to get prepared for the next exercise so be prepared to move very quickly to get into position so you don’t miss the start of the next interval.

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

With this routine we will be starting off with a quick 5 minute warm up but keep in mind that if you have been sitting for a long time or you are particularly cold you may want to extend the time of your warm up to make sure you are ready for the full workout. In the workout we will be going through the entire 20 minutes in a 20 seconds on and 10 seconds rest/prep with two HIIT exercises followed by two core/abdominal exercises. There will be a water break halfway through but other than that the only rest you get will be the 10 seconds in between each exercise interval. Once we are done with the workout we also have a quick 5 minute cooldown to bring your heart rate down slowly and run through some longer stretch holds to improve flexibility.

Watch: How to Lose Belly Fat - The Truth About Belly Fat, Abs, and Six Packs

As we said before, each one of these HIIT exercises and Core exercises will be only done once so there are no repeat exercises. The HIIT and core exercises are in groups of two and are arranged specifically to complement one another to increase both the calorie burn, and strength gains of each individual exercise. Push yourself hard on each exercise as you will be taxing your body differently with every interval. Take more time to rest if you need to, to keep your form as clean as possible. Push as hard as you can for every single repetition.


Printable HIIT Cardio and Abs Workout

Warm Up (5 Min)
- Side Step Arm Swing
- High knee Torso Rotation
- Toe Touch Sweeps
- Squat Push Pull
- Front Kicks (alternating)
- Lunge Pulse + Side Bend (L)
- Lunge Pulse + Side Bend (R)
- Boxer Shuffle
- Butt Kickers
- Jumping Jacks


HIIT and Abs Intervals (20 Minutes; 20 On, 10 Off)
- Squat Jumps
- High Knees

- Crunch
- Jackknife Crunch

- Lizard Hops
- Quick Feet Drops

- Side Leg Raise Crunch (L)
- Side Leg Raise Crunch (R)

- Jumping Lunge
- Broad Jump

- Swimmers
- Back Bow

- Squat Jacks
- Mt. Climbers

- Criss Cross Crunch
- Cross Toe Touch Crunch

- Star Lunge Jump
- Power Skips

- Windshield Wipers
- Russian Twist

-- Water Break --

- Lateral Jumps
- Plyo Push Ups

- Crossover Back Bow
- Breaststroke

- Agility Dots (L)
- Agility Dots (R)

- Side Hip Raise (L)
- Side Hip Raise (R)

- Side Step Jumps
- Rocket Squats

- Crunch Pulse
- X Crunch

- Burpees
- Curtsey Lunge

- Reverse Plank Leg Raise
- Reverse Plank

- Switch Foot Runners
- Flutter Kick Squats

- Reverse Crunch
- Flutter Kicks


Cool Down (5 Min)
Free Form


Calories:
There is a large gap here in calorie burn (180 - 390) because each of these exercises is bodyweight driven and your individual level of effort for each exercise and each repetition is what will determine your specific calorie burn. The harder you push with clean form the more calories you will burn.