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HIIT Challenge: High Intensity Ab Exercises


Tone your tummy AND lose fat in record time!

The benefits of interval training are abundant, including increasing endurance, improving acceleration and speed, and burning more calories in less time. Basically, it makes you more athletic and accomplishes what you would on a treadmill in a third of the time! Plus, it revs up your metabolism and keeps you burning fat for hours after your workout is over. With all of this in mind, there’s no reason not to make our high intensity ab exercises challenge a part of your regular routine!

Your core muscles are divided into several different muscle groups. These muscles are layered on top of each other. The innermost layer is the transversus abdominis, and moving outward, we have the internal obliques, external obliques, and finally, the rectus abdominis (your six-pack muscles!) The lower back muscles are also technically part of your core. All of these muscles work together to help us stand, bend, twist, and move all day long! 

This awesome fitness routine strengthens each of these layers to not only enhance our athletic performance but also to help us complete everyday tasks with less effort.

Training your abdominal muscles regularly will help you tone up. But many of us also have a layer of body fat that hides them! In order to reveal the abs we’ve worked so hard for, we need to also perform fat-burning exercises. High-Intensity interval training is perfect for this! Cardio, like walking, swimming, and biking work, too! This Abs HIIT workout challenge combines the best exercises for building and revealing your ab muscles!

In addition to HIIT workouts, making sure you’re in a calorie deficit is absolutely essential to fat loss. Check out our article How Many Calories Should I be Eating Daily to Lose Weight? It will help you determine how much you should be eating each day, as well as the type of foods your diet should consist of. (Hint: plenty of protein, vegetables, whole grains, and healthy fats.)

Equipment Needed:  Interval timer, yoga mat, or soft surface

What to Do: Perform each exercise for 45 seconds and rest for 15 seconds after each one. Review the videos below for exercise demonstrations. Complete the number of circuits indicated for your fitness level.

Repeat this HIIT abs workout three times a week to burn fat and get a toned, strong core.

Beginner Level: Complete one circuit.Intermediate Level: Complete two circuits.Advanced Level: Complete four circuits.


1. Jumping Jacks2. Bicycle Crunches3. Flutter Kicks4. Russian Twists5. Jumping Jacks6. Figure Four Leg Lifts7. Toe Touches8. Jumping Jacks9. Plank Toe Touch

Jumping Jacks

Bicycle Crunches

Flutter Kicks

Russian Twists

Figure Four Leg Lifts

Toe Touches

Plank Toe Touch

If you enjoyed this HIIT Challenge: High Intensity Ab Exercises workout, we think you might also like to try these similar challenges:

Train your glutes, hips, thighs, and calves with this awesome Lower Body HIIT workout!

Work your upper body and burn some excess fat with our Fat-Blasting Upper Body HIIT Workout. It uses exercises like mountain climbers, burpees, push-ups, and more to create a seriously challenging yet effective routine.

If you enjoyed this HIIT Challenge: High Intensity Ab Exercises, you might also like to try:

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