Prime depth period coaching (HIIT) on your ABS and CORE! This 30-minute HIIT Ab Exercise combines dumbbell ab workouts with body weight aerobic and core workouts to paintings your midsection from EVERY perspective — decrease abs, higher abs, obliques and deep transverse belly muscle groups!

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Bounce to HIIT Ab Exercise Define

A HIIT exercise to focus on the abs and core! 

This HIIT ab exercise with weights combines high-intensity aerobic with 12 of the most efficient ab workouts to paintings your core from each perspective (and burn stomach fats).

Is HIIT just right for abs?

YES! Do you know the core consists of as many as 35 other muscle teams connecting into the pelvis from the backbone and hip house?! (SportsMD)

Prime depth exercises use complete frame workouts that have interaction more than one muscle groups teams to construct muscle and burn fats.

So this isn’t only a HIIT exercise for abs and obliques, however actually a HIIT exercise on your ENTIRE CORE and midsection.

Tone your abs AND elevate your middle charge on this dumbbell HIIT abs exercise at house.

What are the most efficient HIIT ab workouts?

• Plank and Aspect Plank
• Mountain Climbers and Plank Jacks
• Push Ups
• Wooden Chops
• Weighted Ab Workout routines
• Unilateral Energy Coaching
• Bicycle Crunches and Russian Twists

Those are one of the perfect belly workouts to construct six-pack abs at house. However diet performs a large function in getting robust, outlined ab muscle groups too!

35-Minute HIIT Ab Exercise with Weights

Construct robust abs and burn energy with this excessive depth dumbbell ab exercise at house (no crunches)!

Alternating intense isometric body weight strikes (hi planks), with weighted ab workouts, and excessive depth aerobic and core workouts (hi mountain climbers).

Building up core energy and reduce frame fats with this HIIT exercise for ABS! Upload those 12 HIIT ab workouts on your weekly coaching regimen one to 2 occasions every week.

Exercise Apparatus:

A medium set of dumbbells and towel or glider.

I like to recommend 5-25 lbs relying for your health degree. I’m the usage of 15 and 20 lb dumbbells on this exercise.

The Objective: The ultimate 2-3 reps of each and every workout must really feel difficult to finish; that suggests you selected the appropriate weights.

Exercise Directions:

Click on right here to observe at the side of the HIIT Ab Exercise video on the best of this publish.

I’ll be your own instructor and trainer you via all of the exercise, maintaining a tally of the timed periods, offering workout shape cues and changes.

On the other hand, paintings in the course of the 12 HIIT ab workouts under at your personal tempo.

The exercise layout:

• 3 Circuits, repeating each and every circuit x2 prior to ultimate it out and transferring directly to the following circuit.
• 3-5 Workout routines In keeping with Circuit, losing the collection of workouts according to circuit as we cross.
• Time Drop Layout (with restricted leisure sessions): Circuit one is 45 seconds of labor and 15 seconds of leisure; circuit two is 40 seconds of labor and 20 seconds of leisure; circuit 3 is 30 seconds of labor and 15 seconds of leisure.
• Exercise Contains 5-Minute Mobility Heat-Up and 5-Minute Cool Down Stretching

HIIT Core Exercise

CIRCUIT ONE

(45 seconds paintings, 15 seconds leisure)

1. Downward Going through Canine to Endure Move slowly + Push As much as Endure Move slowly
2. Endure Move slowly + 2 Plank Jacks
3. Opposite Lunge + Prime Knee Switch + Unmarried Arm Press
4. Unmarried Leg Deadlift + Knee Power, R/L
5. Useless Malicious program

X2

CIRCUIT TWO

(40 seconds paintings, 20 seconds leisure)

1. 4 Move Frame Mountain Climbers + 1 Plank Dumbbell Move
2. Wooden Chop, R/L
3. Leg Lowers
4. Certain + Burpee + Prime Knees Again

X2

CIRCUIT THREE

(30 seconds paintings, 15 seconds leisure)

1. Lateral Certain Towel Slams
2. Unmarried Leg Mountain Climbers, R/L
3. Slider Hamstring Curls

X2

Bonus 1-Minute Burnout: Unmarried Arm Forearm Plank

12 Easiest HIIT Ab Workout routines At House

1. Downward Going through Canine to Endure Move slowly + Push As much as Endure Move slowly

Goals: Posterior chain (bottom of the frame), deep transverse abs, decrease abs, higher abs, obliques, quads, calves, hips, erector spinae, shoulders, chest and triceps.

Tips on how to do Downward Going through Canine to Endure Move slowly + Push As much as Endure Move slowly:

1. Get started in a desk best place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees. Actively press your fingers into the mat as you tuck your ft below.
2. As you exhale, carry your knees off the mat straightening your legs as you press your hips up in opposition to the ceiling. Cling this downward canine place, urgent your chest in opposition to your thighs.
3. Then, discover a endure move slowly place by way of tucking your ft and losing your knees to soaring simply 1-2″ inches off the mat. Again is flat, shoulders stacked over wrists.
4. Bounce again right into a excessive plank, making a directly line from head to heels.
5. Subsequent, carry out a push up by way of slowly reducing your chest down in opposition to the bottom.
6. As soon as on the backside of your push up, exhale as you chase away up into excessive plank.
7. Then, bounce your toes again right into a endure move slowly place together with your knees soaring off the mat.
8. That’s one rep. Repeat this collection for 45 seconds.

Amendment: Observe Rachel, at the left, and drop your knees to the mat as wanted. Appearing changed planks, endure crawls and push ups out of your knees.

2. Lateral Endure Move slowly + 2 Plank Jacks

Goals: ENTRIE CORE — deep transverse abs, decrease abs, higher abs, obliques, glutes, outer glutes (used for side-to-side actions), hips, calves, again, and shoulders.

Tips on how to do Lateral Endure Move slowly + 2 Plank Jacks:

1. Get started in a desk best place on all fours, shoulders stacked over wrists and hips stacked over knees.
2. Tuck your ft below and raise your knees 1-2″ off the mat, discovering a endure move slowly place with abs engaged. Attempt to stay your knees with reference to the mat, keeping up a impartial, flat again and backbone.
3. Stroll laterally to the left by way of transferring your left hand and left foot out, adopted by way of your proper hand and proper foot. Take two lateral crawls to the left.
4. Then, bounce again to a excessive plank place.
5. As soon as in excessive plank “jack” each legs out for 2 plank jacks.
6. Then bounce your toes again in to endure move slowly and stroll laterally to the appropriate.
7. Repeat this collection.

Amendment: Observe Rachel, at the left, and carry out the endure move slowly out of your knees. Put out of your mind the plank jack and as a substitute, faucet one foot out at a time for an extremely low have an effect on possibility.

3. Opposite Lunge + Prime Knee Switch + Reverse Arm Press

Goals: The opposite lunge goals the legs, quads (thighs) and gluteus maximus (butt). Including the excessive knee switch and unmarried arm shoulder press goals the hip flexors, decrease abs, obliques, core and shoulder muscle groups. 

Tips on how to do a Opposite Lunge + Prime Knee Switch + Unmarried Arm Press:

1. Stand with toes hip-width aside, conserving a couple of dumbbells at your facets, impartial grip (arms dealing with in in opposition to your thighs).
2. Step your proper leg again right into a opposite lunge, losing your proper knee down in opposition to the bottom as you decrease your hips till each knees succeed in a 90-degree perspective, entrance thigh parallel to the ground.
3. Then squeeze your left leg glute, using your again, proper leg ahead as you get up. As you accomplish that, pressure the dumbbells as much as shoulder peak and problem your stability by way of pulling your proper knee up parallel on your proper hip. Balancing for your left status leg (cushy bend for your status leg).
4. Then, switch the burden by way of planting your proper foot at the floor and using your left knee up in step with your left hip.
5. After you switch the burden on your proper leg, press the dumbbell for your left hand overhead. That’s one rep.

4. Unmarried Leg Deadlift + Knee Power

Goals: The posterior chain (bottom of frame) — glutes, hamstrings, decrease again and core muscle groups.

This unmarried leg steadiness workout will problem your stability, abs and obliques!

Tips on how to do a Unmarried Leg Deadlift + Knee Power:

1. Get started status with toes hip-width aside, knees bent. Switch your weight into your proper foot and kickstand or glide your left foot off the bottom. Balancing for your proper leg. Position a collection of dumbbells in an “L” form to border your entrance proper foot.
2. Along with your proper knee bent, hinge at your hips (hip flexors), extending your left leg lengthy at the back of you as you decrease to faucet the dumbbell in entrance of your proper foot together with your left hand. Stay your hips sq. to the mat.
3. You must really feel a just right stretch for your proper hamstring (again of your proper leg) on the backside of this motion.
4. Then pressure via your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead. As you accomplish that, carry out a knee pressure at the left knee.
5. Hinge on the hips once more, extending your left leg lengthy at the back of you as you decrease to faucet the dumbbell to the facet of your proper foot together with your left hand.
6. Then pressure via your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead. As you accomplish that, carry out a knee pressure at the left knee.
7. Transfer facets, acting unmarried leg deadlifts at the left leg all over the second one set.

5. Useless Malicious program

Goals: Rectus abdominis (six pack ab muscle groups), transverse abs, obliques and hip flexors.

Tips on how to do a Useless Malicious program:

1. Get started mendacity for your again, core activated to press your decrease again into the mat.
2. Raise your toes off the mat with knees bent at a 90-degree perspective (knees stacked on best of hips), and prolong your fingers directly overhead.
3. Contract your ab muscle groups as you prolong your proper arm overhead whilst concurrently straightening your left leg. Go back to the beginning place.
4. Then prolong your left arm overhead whilst concurrently straightening your proper leg. Go back to the beginning place.

Amendment: Lower vary of movement as wanted by way of maintaining legs bent.

6. 4 Crossbody Mountain Climbers + Plank Dumbbell Move

Goals: Fingers, shoulders, again, legs, glutes, quads, abs, obliques and core.

Tips on how to 4 Crossbody Mountain Climbers + Plank Dumbbell Pull Via:

1. Get started in excessive plank place together with your shoulders stacked over your wrists, weight frivolously dispensed among all 10 palms.
2. Position one dumbbell horizontally simply at the back of your proper hand at the mat.
3. Cling this excessive plank place, keeping up a directly line together with your frame, gaze quite in entrance of you.
4. Then carry out 4 crossbody knee drives — pulling proper knee in opposition to left elbow and left knee in opposition to proper elbow. Repeat this movement at a fast tempo, as though ‘operating’ in a plank place.
5. Then, cling excessive plank, maintaining your core solid, as you succeed in throughout your frame together with your left hand to tug the dumbbell throughout your frame. The dumbbell is now simply at the back of your left hand at the mat.
6. Repeat this collection, acting 4 mountain climbers, then pulling the dumbbell to the other facet of the mat.

Amendment: Observe Rachel, at the left, and carry out 4 unmarried leg knee drives from a changed, kneeling plank. On the other hand, you should upload an incline to plank by way of striking your fingers on a chair or bench.

7. Staggered Wooden Chop

Goals: All of the midsection — deep transverse abdominis muscle, indirect muscle groups, legs, hips, glutes, again and shoulders.

Tips on how to do a Staggered Dumbbell Wooden Chop:

1. Get started status in an athletic, staggered-stance — proper foot ahead, left foot again. Cushy bend for your knees, core engaged. Cling one dumbbell horizontally between your fingers (conserving one head of the dumbbell in each and every hand).
2. Bend your knees as you deliver the dumbbell to the outdoor of your left knee.
3. Then exhale as you utilize your legs, hips and glutes to pressure the dumbbell crossbody, extending your fingers up overhead at the proper facet. Assume left knee to proper shoulder.
4. Decrease the dumbbell with keep watch over again in opposition to your left knee, returning to the beginning place, and repeat this motion.
5. Transfer facets at the subsequent set and carry out a dumbbell wooden chop at the left facet of the frame.

8. Leg Lowers (Leg Lifts)

Goals: Deep transverse abs, decrease abs, hips and thighs.

Tips on how to do Alternating Leg Lowers:

1. Lie for your again, conserving one dumbbell directly overhead (one head of the dumbbell in each and every hand).
2. Lengthen your legs directly up so that they’re parallel together with your fingers, slight bend within the knees, toes are flexed.
3. Protecting your low again pressed into the mat, brace your core and and slowly decrease you proper heel in opposition to the mat.
4. Then exhale as you elevate the appropriate foot again as much as meet the left foot.
5. Repeat at the left leg; reducing you left heel in opposition to the mat.
6. Proceed this trend, alternating legs with each and every decrease.

Amendment: Observe Rachel, at the left, and reduce the variety of movement by way of bending your knees as a substitute of straightening your legs. The longer the lever the more difficult this workout can be. You’ll additionally fail to remember the overhead dumbbell cling. Slightly position your fingers at your facets at the mat.

9. Certain + Burpee + Prime Knees Again

Goals: Legs, glutes, quads, hip flexors, hamstrings, calves, shoulders, abs and core.

An excellent complete frame HIIT workout to will increase energy, agility and coordination.

Tips on how to do a Certain + Burpee + Prime Knees Again:

1. Get started status in an athletic stance, toes shoulder-width aside, knees bent, able to transport. Position a dumbbell horizontally at the floor a couple of toes in entrance of you.
2. Hinge on the hips, urgent your butt again in opposition to the wall at the back of you.
3. Then press via your heels, the usage of the ability for your hips to sure ahead towards the dumbbell, touchdown softly with a slight bend within the knees.
4. Instantly carry out a burpee by way of planting your fingers at the mat and leaping again right into a excessive plank. Cling excessive plank for a 2d, then bounce your toes again in and go back to a status place.
5. Go back to the again of your area (the place you began) by way of acting excessive knees again, using your proper knee as much as your chest, then your left knee, alternating excessive knees as you propel your self again.
6. That’s one rep.

Amendment: Observe Rachel, at the left, and fail to remember the ahead sure by way of as a substitute acting a loaded squat stroll up in opposition to your dumbbell. You might also fail to remember the burpee and as a substitute carry out a squat and dumbbell pick out up.

10. Lateral Certain Towel Slams

Goals: Overall frame — legs, glutes (in particular outer glutes and abductors), hamstrings, quads, calves, higher frame, shoulders, deltoids, again and core.

An excellent HIIT workout to boost your middle charge whilst operating your abs and core. 

Tips on how to do Lateral Certain Towel Slams:

1. Get started status in an athletic stance, toes hip-distance aside, knees are bent, able to transport. Cling a towel in each fingers.
2. Power off your proper leg to sure laterally to the left facet of the mat, acting a lateral bounce squat and touchdown softly.
3. As you sure laterally, absolutely prolong your fingers overhead, pulling the towel above your head.
4. With managed power, slam the towel onto the bottom, discovering the ground of a squat place. You must really feel your core and arm muscle groups operating as you slam the towel down.
5. Then, pick out the towel again up and instantly sure laterally to the appropriate facet of the mat. Once more, absolutely prolong your fingers overhead, pulling the towel above your head.
6. With managed power, slam the towel onto the bottom once more.
7. Repeat, alternating the lateral motion and towel slam.

11. Unmarried Leg Mountain Climbers

Goals: Fingers, shoulders, again, legs, glutes, quads, hip flexors, abs, obliques and core.

An especially difficult, complex ab workout!

Tips on how to do Unmarried Leg Mountain Climbers with a Slider:

1. Get started in excessive plank place together with your shoulders stacked over your wrists.
2. Position a towel, slider or glider below your proper ft.
3. Then carry your left foot off the mat and pull your left knee in opposition to your chest whilst attractive your abs. Proper leg is directly out at the back of you with proper ft on a towel or glider.
4. From right here, pull your proper knee towards your chest as you kick your left leg again at the back of you (necessarily a opposite bicycle crunch). Left foot floating off the bottom.
5. Then, slide your proper leg again at the back of you as you pressure your left knee again in opposition to your chest to go back to the beginning place.
6. Repeat this trend.

Amendment: Observe Rachel, at the left, and stay your left knee at the mat, proper ft on a towel or glider. Pull your proper knee in in opposition to your chest, ship it again, then sweep your proper leg out to the facet in a part circle movement. On the other hand, you should carry out chicken canine from a desk best place.

12. Slider Hamstring Curls

Goals: Hamstrings, glutes, decrease again and core.

Tips on how to do Slider Hamstring Curls:

1. Lie for your again together with your knees bent at 90 levels, heels of each toes on a slider or towel. Fingers flat at your facets.
2. Interact your core and press via your heels to boost your hips off the bottom, squeezing your glutes.
3. Protecting your hips lifted (in a glute bridge). Then slide your heels out, away out of your frame, seeking to absolutely prolong your legs. Cling for a 2d.
4. Then pressure via your heels, urgent the slider into the bottom to go back the heels in opposition to the glutes. Returning to the beginning place.

Amendment: Observe Rachel, at the left, and carry out a unmarried leg slider hamstring curl by way of striking the towel or slider below your proper heel for the primary set, transfer facets on the second one set.

A 2-week, excessive depth energy coaching program designed that can assist you construct muscle, burn fats AND educate like an athlete at house!

When you favored this chest and again exercise at house, obtain the FREE, 2-Week Complete Frame Exercise Plan.

Able for extra? HIITStrong 35 Day 9: 35-Minute Legs: Isometrics + Energy + Mobility

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