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HIIT Cardio and Abs Workout - Insane At Home Fat Burner - Interval Cardio Training and Core

45 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning
    • Equipment No Equipment
    • Membership Free


    We start off with a cardio warm up, then move into an intense obliques workout, and then an equally intense HIIT cardio workout, with a nice cool down and stretch to wrap things up. You will get all of this done in just 45 minutes!

    The abs and obliques portion is deceptively difficult, and you're going to find out very quickly that all of the exercises work much more than just your abs - upper body, butt, and thighs all get a good working over too. During the HIIT workout, all your muscles (and your lungs) are going to be screaming, but your butt and thighs are going to get a particularly good workout.

    A lot of people wonder which is better for burning calories - cardio equipment at the gym, or bodyweight workouts like this one. Our suggestion is to try each, and you definitely won't wonder anymore. Bodyweight workouts like this one are far superior to working out on clunky, overrated, expensive gym equipment. Workouts like this one - especially because of the Tabata style intervals, are much more effective at burning fat than hours of steady-state cardio on a one-dimensional machine. This will feel harder, but it's also working a lot better, and it will bring about changes in your body and fitness levels faster, which makes it worth it.

    Don't believe us? Give it a try!

    Workout Structure
    Cardio Warm Up included
    Abs and Obliques Workout
    HIIT Workout
    Cool Down and Stretch included

    Core Workout - 50 On, 10 Off; no rest, quick transitions

    • 3 Toe Touch + 2 Single Jackknife
    • Mini Scissor Kicks
    • Plank Steps
    • Leg Drop Pulls
    • Bicycle Leg Drops
    • Circle Crunches
    • Swimmer Pulses
    • Downward Dog Tucks
    • Side Plank Drop + Kick
    • Russian Twists
    • Flutter Kicks
    • Reclined Oblique Twists
    • 5 Toe Touch Crunches + Stretch

    HIIT Cardio Workout - 20 On, 10 Off x 4 Each

    • Squat Pops
    • Burpee Thigh Slaps
    • Broad Jumps + 2 Jacks
    • Lateral Jumps
    • Push Ups
    • Lunge + Tap + Kick
    • 3, 2, 1, Squats

    You can do this workout three times a week; keeping in mind that HIIT should not be done more than that, as the body needs time to recover from such intense training.

    Make sure that you drink plenty of water after this workout, as you likely will have sweated a great deal; it's important to thoroughly rehydrate yourself. You'll also want to eat a meal as soon as you're finished with your workout - if for some reason you can't eat a well-balanced meal right after your workout, a high carbohydrate snack will suffice until you are able to eat a meal.