HIIT Ab Workout At Home

Looking to tone and tighten your abs? This workout combines the best ab exercises into a killer 15-minute at-home HIIT abdominal burner. 8 awesome moves in 15 minutes for defined abs.

HIIT Ab Workout At Home

Sit-ups
Flutter Kicks
Russian Twist
Plank with March
Bicycle Crunch
Reverse Crunch
Toe Touch Crunch
Side Plank with Hip Dip

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these ab exercises.

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There’s not a more productive way to shred than high intensity intervals.

If you’re anything like me you’re always short on time. Between work, the kids, and other community/church/recreational activities you may be involved in, you’re always busy.

Today I’m sharing a killer ab workout that only takes about 15 minutes to complete and is a BURNER.

Get in, get shredded, and get out. We’re going to be working hard on this one – here we go.

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CAN HIIT WORKOUTS HELP YOU GET ABS?

A huge benefit of HIIT workouts is that you will burn calories faster in less time than other workouts. HIIT workouts will help you shed extra body fat, while ab workouts will help you build abdominal muscles. Combine the 2 for an ultra-effective workout for your abs and whole core muscles.

But one workout won’t do it all- keep a balance of cardio, strength training, and proper nutrition in order to lose extra fat and better develop your abdominal muscles.

WHAT ARE THE BEST AB EXERCISES?

The best ab exercises work all parts of your abdominal muscles and other important core muscles. The best way to work these muscles is to regularly do exercises that include variations of plank, crunches, russian twists, and more.

Keep reading because this workout has a great combination of ab exercises to effectively work your whole core.

For this workout we’ll follow a Tabata-type format. You’ll go as hard as you can on an exercise for 20 seconds and then rest for 10. You’ll repeat that sequence 4 times for each exercise listed below before moving on to the next (basically 2 minutes per exercise). I’m also throwing in some planks and a rest break to make things interested. Excited? Yeah – I thought you would be. Let’s do this…

The Workout

1. Sit Ups – 20 seconds on, 10 seconds off – Repeated 4 times

Lay on your back with your knees bent – hands behind your head but NOT interlocked.
Use your abs to pull your head, shoulders, and torso up off the floor into a sit-up position.
Slowly return to starting position.

2. Flutter Kicks – 20 seconds on, 10 seconds off – Repeated 4 times

Lie on your back on a mat.
Press your low back into the mat and lift your feet about 5 inches off the floor.
Keep your legs straight and rhythmically raise one leg higher and lower the other leg by a few inches, then switch and move in a fluttering up and down movement.

3. Russian Twist – 20 seconds on, 10 seconds off – Repeated 4 times

Sit on the floor and lean backwards slightly. Elevate your upper body to create a v-shape with your thighs, your back will be 45 degrees off the floor.
Keep your knees bent and lift your feet off the floor a few inches.
Twist your torso to the right side, then twist to the left side. Continue this motion for the set amount of time.

4. Plank with March – 1 minute

Start out in plank position with elbows bent, forearms and toes on the ground.
Lift your left leg towards the ceiling, knee straight.
Bring your leg back to the floor and switch legs.

5. Rest – 1 minute (Halfway there!)

6. Bicycle Crunch – 20 seconds on, 10 seconds off – Repeated 4 times

Start out on your back with your knees bent and heels a few inches in the air.
Put your hands behind your head and start by bringing opposite elbow towards opposite knee. Bring your knee up as you twist your elbow across your body.
Alternate sides and keep going in a rhythmic motion.

7. Reverse Crunch – 20 seconds on, 10 seconds off – Repeated 4 times

Lie on the ground in traditional crunch position with legs in the air and knees bent at a 90 degree angle.
Use your core and bring your knees up towards your head, pulling your tailbone off the floor.
Focus on crunching your abs as your bring your knees in. Return to starting position.

8. Toe Touch Crunch – 20 seconds on, 10 seconds off – Repeated 4 times. (this is going to burn by this point- Power through it.)

Lie on your back with your legs straight in the arm and your arms extended.
Slowly bring your shoulders off the ground and reach towards your toes as far as you can.
Keep your legs still, crunch with your abs and only move your arms and shoulders.

9. Side Plank with Hip Dip – 30 seconds each side

Lay down on one side.
Lift up with only your elbow and foot touching the ground, creating a straight line through your body.
To do the hip dip, drop your hip toward the floor then raise it up as high as you can.

CONGRATULATIONS- YOU DID IT!
Collapse to the floor in a pile of abdominally-drained but oh-so-satisfied mush.

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