Workout Details

  • Duration: 32 Minutes
  • Calorie Burn: 217-348
  • Difficulty: 3/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, HIIT, Low Impact, Toning
  • Video Player: View on YouTube
Body Focus Core

HIIT Cardio and Abs Workout - No Equipment HIIT and Abs (Low Impact Mods)

This workout is a true excuse buster; you don't need any equipment, all it takes is roughly 30 minutes including your warm up and cool down (1/48th of your day!), and there are advanced and low impact modifications all throughout; you get to pick your difficulty level.

We've used a combination of new & old exercises to keep your heart rate and calorie burn high while you do a core toning and strengthening workout; the fast pace and variety should help it fly right by. If you're looking for an intense workout, make sure that you follow along with the hardest version that you can for as long as you can before you switch to an easier modification.

Otherwise, you can really use this HIIT cardio and abs routine in multiple different ways. For example, the HIIT exercises are amazing for burning body fat as well as targeting the butt, thigh and core muscles - if you aren't sore, push yourself hard during those HIIT bursts for maximum benefit. On the other hand, if you happen to have sore lower body muscles, you can stick to the low impact modifications and make this either intermediate friendly or use it as a low impact/recovery cardio and core routine for in between those tougher lower body workout. As always, take liberties in making it work for your needs.

Workout Structure

  • Fat burning high intensity interval training cardio blended in with longer duration core intensive intervals
  • Advanced and low impact modifications provided throughout 
  • No equipment
  • Warm up & cool down included

Warm Up Cardio - 25 Seconds each
Jog in Place
Torso Twist + Knee
Overhead Stretch + Toe Touch
High Kicks
Lateral Step Pulls
Jumping Jacks
Single High Knees

HIIT - 20 On, 10 off x 3 each
2 Knees + Wide Jump Squat
3 Side Hops + Burpee

Core - 45 Seconds on, 15 seconds rest
3 Heel Taps + Extension
T Stabilization + Opposite Toe Tap
Snow Angel Toe Touch

180 Jump Squats
Lateral Bounds

Figure 4 Leg Drops
Bird Dogs
Back Bow + Pulses

Water Break

Lunge + Kicks
Sumo Squat Round Kick

Side Plank Kick + Dip
Other Side

Squat Jacks
Jumping Jacks

Cool Down

What's the best way to lose belly fat?
The best way to lose belly fat is with total body strength training, various intensities of cardio (predominantly HIIT, with strategically placed lower intensity cardio), consistency and a healthy diet (in no particular order). If you feel like you might need some help on putting a workout plan together, check out our highly effective and affordable home workout programs.

We hear this question all the time, and the answer is always the same; unfortunately there are still plenty of trainers who promote the opposite with (really poorly developed) core workouts that they promise their viewers will burn belly fat or get rid of love handles. I honestly don't know if they just still really know that little about the human body and training, or if they've decided they're going to say whatever they need to to get views. It's agitating and I hate to think that people's motivation might be wasted on someone who is giving out lousy advice. You cannot spot reduce fat, so the idea that you can burn belly fat by doing any sort of crunch is completely false. Core work is actually maybe one of the slowest possible ways to burn belly fat. If a trainer tells you otherwise, it's an easy red flag that should give you the heads up that you may want to find another trainer. Related: Top 10 Signs of a Bad Trainer

How often can I do this workout?
I recommend not doing this workout more than three times a week, especially if you're pushing yourself through the most intense version of the HIIT exercises. You should also treat your abs just like you would any other muscle in your body; you have to give them time to heal in between workouts - meaning it's a myth that it's good to work your abs everyday

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