HIIT workouts are ideal for a busy schedule. Shorter workouts more often throughout the week and I’ve been able to follow the workout plan and not at the expense of other things that need to be done.
Fit is not a destination. It’s a way of life.
The plan for this week is hot yoga, elliptical, 3 days of HIIT abs and obliques and 1 rest day. 6 days of workouts (with a few days doubling up) is doable when not a lot of time is needed for each workout.
This 22-minute ab workout will help sculpt your abs, slim your obliques and burn fat long after the workout is over. No crunches required.
Core training helps increase stability, muscular endurance, strength, and power of the core.
Equipment needed: timer, mat, towel, water
How-to ab exercises:
Russian Twist Sit on the floor with your knees bent and your feet flat on the ground. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded. Lace your arms straight out in front of your chest with one hand on top of the other. Brace your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can.
Reverse Crunch Lie on your back and extend your arms next to your body, or keep your hands behind your head if that’s more comfortable. Raise your knees and feet so they create a 90-degree angle. Contract your abdominals and exhale as you lift your hips up off the floor with control. Try to keep your knees at a right angle. Inhale and slowly lower.
Plank Twist Start in a plank position, keeping your hands directly under your shoulders. Legs are out straight behind you with feet together. You are balancing on your palms and the balls of your feet. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat with the left knee toward the right armpit.
In and Outs In a V sitting position, extend your legs out and back in towards your chest. Keep your hands beside your hips or extend your arms over your head.
Side Plank with a Twist Start in side plank on your right side, with your feet stacked one on top of the other. Extend your left arm straight up, and inhale to prepare. Exhale, pulling your navel in toward your spine engaging your deep abs. Rotate your left ribcage toward the floor scooping your left arm under your torso. Return to the starting position, to complete one rep.
V-Ups Lie down on your back on the floor and extend your arms behind your head. The back of your hands should touch the floor while your palms face the ceiling. Keep your feet together and your toes pointed toward the ceiling. To begin the exercise, keep your legs straight and lift them up, and at the same time raise your upper body off of the floor and reach for your toes with your hands. Squeeze your abdominal muscles as you reach for you toes, and then slowly lower yourself back down to the starting.
Oblique Side Crunch Lie on your back on the floor. Make sure your back is flat against the floor and that your knees are bent with your feet resting flat on the floor. Lower your legs to the right and allow your knees to rest to the side on the floor. Put your fingertips on either side of your head just behind your ears with your elbows out on either side. Avoid pulling on your head or straining your neck. Brace your core keeping your lower back from arching off the ground. Contracting your abs raise your shoulders off the floor, crunching forward toward your hip. Lower back to the floor.
Plank In a push up position, place your the hands directly under the shoulders. Ground the toes into the floor and squeeze the glutes to stabilize the body. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should create a straight line down your back. Hold.
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- As you progress and get stronger gradually increase time for each exercise or add another round of the whole circuit.
My goal this week is to take pictures for next week’s workout to make it easier and more time efficient to follow.
How often to you do core workouts? What’s on your workout plan this week?
be the best version of YOU
Let’s stay in touch!