HIIT and Sculpt Your Abs



I’ve got a super fun workout for you today that will target your core and give you an awesome cardio burn in under 20 minutes!

We will be combining High-Intensity Interval Training (HIIT) with some awesome move for your abs. HIIT is a great way to get a lot of amazing exercise benefits in a short amount of time, which is perfect if you’re busy but want to stay fit and strong!

It is also one of the best way to maximize overall fat loss during your workouts (1). Whether or not fat loss is one of your goals, this workout is great to add into your routine for a strong, sculpted core.

When it comes to defining our abs, doing both core moves and systemic cardio are key for triggering fat loss (2). While you can’t spot reduce fat, you CAN get the fat off- and keep it off.

Click here for my 4-step Flat Abs Guide!

Fat comes off our body systemically (which means all over our bodies), and in an order governed by our DNA, so it will come off in the order it came on. But you can speed this process up by really dialing in your 4 pillars of healthquality sleep, stress management, nutrition and exercise. 

This workout is fun, burns fat, and moves so quickly that it’s hard to get bored. And with no equipment needed, there’s really no reason not to give it a try!

As usual, I’ll talk you through it and give you some modifications and variations as we go so you can be where you’re at and make it your own. Let’s #stopdropandbettyrock! 


HIIT and Sculpt Your Abs

Perform 3 rounds of each set for the prescribed amount of time. Rest as needed.

Set 1: 

  • Sumo Jump Squat (0:30) (0:45) (0:30)
  • Plank | walking planks | rotating planks (0:30) (0:45) (0:30)

Sumo Jump Squat 

  • Stand with your feet slightly wider than hip distance apart, core engaged.
  • Shoot your booty back behind you, keeping your chest up (not bending forward), knees tracking your toes and weight back in your heels.
  • Drive through your heels and power through your posterior chain to come back to a standing position
  • MOD: Remove the jump and do Sumo squats, or squat to an object (chair, ottoman, bench, etc)

Plank Hold 

  • Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
  • Press your lower back slightly up toward the ceiling and hold for the allotted time. 
  • MOD: On hands and knees or on an inclined surface

Walking Planks 

  • Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
  • Brace your core and lower yourself down to your forearms, one at a time. 
  • One at a time step back up to your hands and repeat.
  • MOD: On hands and knees or hands on an inclined surface.

Rotating planks

  • Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
  • Rotate to one side, bringing one arm up to the sky and out foot slightly behind the other.
  • Come back to a tall plank and repeat on the other side.
  • MOD: On hands and knees or hands on an inclined surface.

Set 2:

  • Prisoner squat to high knees | Prisoner squat to tuck jump (0:30) (0:45) (0:30)
  • Russian twists | In and Outs | Russian Twists (0:30) (0:45) (0:30)

Prisoner squat to high knees or Tuck Jumps

  • Begin in a kneeling position on your mat with your hands behind your head and chest up tall.
  • One at a time step each foot up and as you come to standing, bring each knee up to your chest, one at a time. To make it explosive add a tuck jump by driving your knees up to your chest in a jump!
  • Come back down to a kneeling position and repeat.
  • MOD: Hold on to an object to assist you in getting up and down. 

Russian Twists 

  • Start in a seated position with your knees bent, feet on the ground, chest up tall and core engaged.
  • Slowly rotate your upper body reached from side to side
  • Pro Tip: Lift heels off the ground and/or hold a weight or water bottle in your hands as you reach. 

In and Outs 

  • Start in a seated position with your knees bent, hands placed behind you, chest up tall, core engaged.
  • While leaning back, fully extend your legs out in front of you until you reach a complete hollow body hold. 
  • Crunch your knees and chest together to come back to your starting position and repeat. 

Set 3: 

  • Super Marios (touch down) (0:30 each side all 3 sets)
  • Ceiling stomps | Side crunches | 3 way core (0:30) (0:45 – split half to right half to left) (0:30)

Super Marios with Touch Down 

  • Start with your feet hip-width apart, core engaged
  • Step your right foot back behind you, begin bending your back knee until your back knee nearly touches the ground in a 90 degree angle. 
  • Touch the ground with your right arm as you come down.
  • As you come to standing, power through your front heel and drive the back knee up to your chest while reaching your left arm up to the sky.
  • Repeat on the other side
  • MOD: leave out the jumps, and use the wall or a chair to assist with balancing. 

Ceiling Stomps  

  • Lie on back and bring your legs up in the air so your heels and feet face the ceilings. 
  • With your lower back pressed into the mat, press your feet up toward the ceiling to crunch your lower abs and gently come back down to the mat. 
  • MOD: Keep your knees bent and repeat the same movement. 

Side Crunches 

  • Lie on your right side with your feet together
  • Lift your legs to the ceiling while bringing your arm down to crunch your obliques. 
  • With control, lower your legs back down and repeat. 
  • Repeat on the left.
  • MOD: Perform with knees bent.

3 Way Core 

  • Lie on back and bring your legs up in the air so your feet point towards the ceilings. 
  • With your lower back pressed into the mat, press your feet up toward the ceiling to crunch your lower abs and gently come back down to the mat. 
  • Roll to one side and perform a side crunch by lifting the legs and roll back to your mat on your back. 
  • Repeat on the other side.
  • MOD: Perform with knees bent.

Amazing job Rockstar! I look forward to hearing how you did today – be sure to comment below with your favorite move and which pillar you are focusing on this week.


Looking for a Workout Program to help you be the fittest, strongest, leanest version of yourself, all in the comfort of your own home?
Check out my Workout Plans!

 

References 

  1. Gillen, JB et. al. “Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health.” PLoS One. 2014. Web. https://www.ncbi.nlm.nih.gov/pubmed/25365337 
  2. Willis LH et al. “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults”. Journal of Applied Physiology. December 2012. Web. https://www.ncbi.nlm.nih.gov/pubmed/23019316

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