HIIT Workout for Abs & Obliques - High Intensity Cardio and Abs Workout

23 Min • Core
  • View on YouTube
    • Training Type Cardiovascular, Toning
    • Equipment Mat, No Equipment


    This intense core routine pushes you through more work than you could normally do on your own in a short period of time, so that you don’t end up slogging through the more traditionally structured abdominal routines. It forces you to push into a higher exertion zone than you would be likely do on your own, which will give you gains in strength and tone much more quickly than in a more customary routine would.

    A combo of intermittent cardio and toning moves like this is great for burning off extra body fat, which means a lean frame and a flat belly.

    Program Structure
    This HIIT workout video starts out with four minutes of fairly intense warm up cardio; you will do sixty seconds of four different bodyweight cardio moves.

    Warm Up Cardio:
    1 Minute Slow Butt Kickers with Arm Swings
    1 Minute Lateral Jumps
    1 Minute Butt Kickers
    1 Minute Toe Touch Jacks

    Once your muscles are warmed, we move into a series of core exercises done in a Tabata style; three rounds of 20 seconds on, and 20 seconds off. We do 2 rounds of the entire high intensity interval training for abs section, below.

    HIIT/Tabata Abs Workout:
    • Flutter Kicks
    • Bicycle Crunches
    • High Knees
    • Toe Touch Crunches
    • Russian Twists

    Active Rest:
    In between the two rounds of core exercises, you will get 2 minutes of active rest before you jump back into action. During this interval, keep moving; do not sit down and rest. You can do something as high impact as jumping jacks or as easy as pacing back and forth, just don’t sit down.

    How many calories does this routine burn?
    We estimate that this 22 minute routine burns between 6 and 11 calories a minute, or 132 – 222 calories total. Your exact expenditure depends on how fit you are, how much muscle you have, and your weight (among other things).

    When should I do this workout?
    Our HIIT Abs and Obliques workout is quick & easy to fit into a busy schedule, making this video a great go-to for when you are short on extra time but still want to work up a sweat. You can do this core-themed high intensity interval training workout at any time in the day.

    How often should I do this routine?
    We recommend that you do this between 2-4 times a week.

    Can this routine help me lose weight?
    If you are trying to lose weight and you are doing only this routine, try and add in an extra bout of cardio on the opposite end of the day, in addition to this routine. For example, if you do this video in the morning, add in a walk or light jog in the afternoon.

    Remember, too, that eating habits and moderation in consumption are both critical to losing weight. There is a great deal of truth to the saying that “You can’t out-exercise a bad diet”. Make sure that you don’t undo all of the hard work that you do by overeating.

    Is it okay if I can’t do all of the repetitions?
    It’s perfectly fine to stop whenever you need to, at any point, in any workout. Push yourself, but also listen to your body. Take a breather when you need to, just aim to go further the next time before you need to stop and rest.