Intense at Home HIIT Cardio and Abs Workout — Abs on Fire

30 Min • Total Body, Core
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning
    • Equipment Mat, No Equipment


    When designing this workout, we tried to build a “no excuses” routine that takes away the most common reasons for skipping exercise. Time. This routine is under 30 minutes, and everyone should have a spare half hour to dedicate to improving their health, right? Equipment. None of the exercises in this video require equipment, meaning that not having a particular piece of equipment is not a problem because all you need is your body. Space. Even if you live in a dorm, as long as you have room to lay down on the floor with your arms over your head, then you have enough room to complete this video.

    So, with excuses out of the way, let's get on to the workout!

    Full disclosure — this is a hard workout! So, even though you don’t need much space, equipment, or time to get this done, that does not mean that you're not in for a great workout. This routine has taken a handful of some of the hardest total body cardio exercises out there and coupled them with challenging core-burning exercises. This allows us to not only effectively burn a high number of calories in a short amount of time, but to also strengthen and tone muscles throughout the body and get an extra focus on the abs, obliques, and lower back without dropping our intensity like with most core workouts.

    We have even included your warm up and cool down so you don’t need to add your own. This video truly is a complete workout all in one place.

    This routine uses both high intensity total body movements and couples them with core-specific moves in an interval pattern. After a quick cardio warm up, we move into the intervals. We will be doing 20 seconds on and 10 seconds off per exercise in an AA, BB pattern (twice per group). You will start out with the cardio exercise then switch to the core exercise before repeating both over again.  There are a total of 4 groups to go through and once done with all of them, you'll go to a 2 minute abdominal burnout round, holding a plank for as much of the 2 minutes as you can.

    Printable Routine:

    Workout Structure:
        •    HIIT & Core
        •    Tabata; 20 on, 10 off
        •    AABB x 2 per Group
        •    4 Groups Total
        •    Exercise Mat (optional)
    Warm Up / Cooldown:
        •    Both Included

    Warm Up: (30 Seconds Each)

    Boxer Shuffle
    Torso Twist & Knee
    Toe Touch Kick
    Side Lunges
    Up and Outs
    High Knees
    Jumping Jacks

    Workout: (20 on, 10 off; AABB x2)

    - Burpee
    - Jackknife Crunch

    - Jumping Lunge
    - Swimmers

    - Star Jump
    - Oblique Hip Raise L&R

    - Kick Through
    - Bicycle Crunch

    *2 Min Plank Burnout*

    Cooldown: (25 Seconds Each?)

    • Boxer Shuffle
    • Standing Toe Touch
    • Butterfly
    • Torso Stretch L
    • Torso Stretch R
    • Hamstring & Torso L
    • Hamstring & Torso R
    • Deep Glute
    • Cobra
    • Childs Pose
    • Shell

    Calorie Burn:
    Because of the way we combined exercises and the use of intervals, we were able to create a routine that keeps the calorie per minute burn high while still allowing time to focus on the abs. On the low end you can expect to burn an average of 6 calories per minute, and on the high end you can expect 12 calories per minute or higher. Keep in mind that these averages include the warm up and cooldown, which have a much lower average calorie burn. This entire video provide a calorie burn of 162 to 324 or higher.

    Good luck! Let us know in the comments below whether you liked the routine or not.