An Intense HIIT Workout to Achieve Killer Abs
Looking for a good way to get those killer abs? The basic premise of high intensity interval training (HIIT) is that you perform intense exercises for short periods followed by even shorter periods of rest. Your heart rate increases, you build strength, and most importantly, you get rid of unwanted fat. In our first post on HIIT, we shared a beginner routine for cycling. This post will demonstrate a more advanced HIIT exercise routine for great abs. If you're unsure exactly what HIIT is, click here to take a look at our previous posts.
Benefits of a HIIT Workout
Performing a HIIT routine that specifically targets the abs will help you build core strength while also getting you closer to the six pack abs you desire. It will also help improve cardiovascular health.
The great news is that you do not require any kind of special equipment, other than a floor mat, to perform these exercises. It will help if you can get your hands on a timer that has a second hand. If you don’t have that, a stopwatch will do the trick just as nicely.
The "Killer Abs" HIIT Routine
Warm Up – Walk or jog in place to get your muscles warmed up before starting the intervals. 3-5 minutes is usually enough.
HIIT Intervals – All of the intervals listed below need to be performed at full speed for 45 seconds each. The intervals will be followed by a 15 second rest period.
Interval 1 • Bicycle Crunches – Lie on your back, making sure that your feet are off the ground. Bend your elbows when you place your hands at the side of your head. Lift your right knee up to your chest (your left leg should remain raised and parallel with the floor) while twisting your left elbow to make contact with the knee. Switch legs and repeat the movement, going back and forth for a total of 45 seconds. Rest for 15 seconds.
Interval 2 • Jumping Jacks – Perform as many of these as you can for 45 seconds before taking that 15 second rest.
Interval 3 • Flutter Kicks – Get on your back again and put your hands under your butt or at the side of your head. Raise you right leg upwards while keeping your left leg down but raised off the floor slightly. Lower the right and lift the left, alternating each leg for a total of 45 seconds. Rest for 15 seconds.
Interval 4 • Squat Knee Lift Combo – Your feet should be spread to hip width and your arms should be by your side to start. Drop into a squat position as you move your arms out in front of you. Raise your right knee as you rise out of the squat position. Move back to a standing position before repeating the move with your left knee. Alternate legs for 45 seconds and then rest for 15.
Interval 5 • Mountain Climbers – Assume a plank position on your floor mat, keeping your back straight as you put your arms in front of you. Your legs should remain shoulder width apart as you bring your right knee to your chest. Straighten the right leg out and then bring up the left. Do as many as you can for 45 seconds, and then rest for 15.
Start out by repeating this cycle 3 times. That number can be increased as your fitness level improves. If you are out of shape, you may only be doing 1 cycle to start with, which is fine. Just keep pushing yourself as hard as you can.
Cool Down • Once you have completed as many cycles as you can, cool down by taking a brisk 10 minute walk.
Always Stretch After Your HIIT Routine
We always recommend a good set of stretching exercises to finish up any kind of workout, but you should be particularly mindful of it when doing your HIIT workout. Your body is being subjected to fast-paced periods of intense exercise. Don't allow it to stiffen up and cramp by neglecting your stretching routine afterward.
RX Fitness Equipment in Thousand Oaks carries stationary bikes, treadmills, ellipticals, home gyms, free weights and everything else you need to get the most out of your HIIT fitness routines and help you achieve those killer abs. Let us know what you’re looking for and we’ll help you find the best piece of equipment for your fitness goals and budget. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, on Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take a test run. We’re here to help.