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HIIT Abs & Obliques Workout

22-Minute HIIT Abs & Obliques Workout jillconyers.com #workout #HIIT #core @jillconyers

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.

22-Minute HIIT Abs & Obliques Workout jillconyers.com #workout #HIIT #core @jillconyers

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?

Fit is a way of life. jillconyers.com #motivation

be the best version of YOU


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  1. Love these suggestions! I have fallen a little bit off track lately because I haven’t been feeling well, so these suggestions are coming at a great time. Thanks!

  2. Holy abs workout! I need to start working a core day into my week. I will do some core moves, but I need a full workout to do once a week. I am difinetly pinning this to use later!
    Thanks so much for linking up!

    1. Thank you for hosting Angelena. I’ll try to remember to link up every week 🙂

      Thanks for pinning!

    1. Lately if it’s not quick AND effective I’m not doing it 🙂 Thanks Giselle!

    1. Enjoy Sarah and let me know what you think. I love creating the workouts and finding out what people think has been so helpful. Thanks so much!

  3. LOVE HIIT workouts!!! I am thinking I might do this later today when the kiddos nap!!! Thanks so much for linking up and for sharing! 🙂

    1. Hi Annmarie, I had to come back and ask. Did you try the workout? What did you think? I love creating the workouts and finding out what people think has been so helpful. Thanks so much!

  4. I have been working my core a lot this winter/spring especially the lower abdominals to help keep my back feeling good. I am always looking for new workouts. This one looks great!

    1. Thanks Sandra! If you do the workout I would love to know what you think. I’m always looking for ways to improve. Thanks so much!

  5. Great abs workout. I gave this a try today, too bad I gave up before completing the whole workout. I will one day, but it is just not today.

    1. Thanks Henry. Don’t give up. Start where you are and progress from there. Be safe and listen to your body.

    1. Beast if you get through this after a run! Enjoy and happy sweating Carmy 🙂

  6. Awesome! I really need to work on my core more often so I’m definitely saving this. My goal is to do core 2-3x a week especially as I begin marathon training.

    1. Patty that’s a great goal to compliment marathon training. My goal is to make core work more intentional instead of an after thought. 2-3 times a week.

      Happy sweating!

    1. Awesome! Sue I would love to know what you think of the overall circuit. Always looking for ways to improve 🙂

      Enjoy and happy sweating!

    1. Michele, that’s how I feel about burpees and mountain climbers! There’s no question who’s boss 🙂

  7. This looks like a great workout! I will be pinning it to try soon. I do core work all the time but its always good to change things up!

    1. Lisa you’re ahead of most by doing core work all the time! My goal is to make core work more intentional instead of an after thought. Have an amazing day!

    1. That would be awesome and even more awesome if you let me know what you think about the overall workout. Thanks so much and happy sweating!

    1. I’d love to know what you think of the workout. Thanks so much! Enjoy and happy sweating 🙂

  8. Lori Musselman says:

    OMG – love me some plank jacks 🙂 Another great workout!!!

    1. Me too Lori. I’m sure people would think saying I love plank jacks is crazy haha!

    1. Planks are one of the best ways to target your core! Mixing it up with the variations keeps it fun 🙂 Have an amazing day Beverley!

    1. Kirtley, thank you so much for your kind words. I feel the same way about you. They’re my least favorite too so my goal is to make core work more intentional instead of an after thought. Have ab amazing day!

      Side note. I think we should collaborate on a project after I get my PT certification 🙂

      1. Um hello, that would be totally awesome Jill!! I don’t know if I’m as cool as you or as great as you but it would be fun to brainstorm!

  9. Oh fun! Looking forward to the photos! 😀 I never do core workouts as often as I should…..

    1. My poor core was neglected way too often. Now, to find time to take the photos 🙂

    1. Lazy is never a word I would use to describe you Ange! Happy sweating and let me know what you think of the workout 🙂

    1. Haha just wait until you try it! Sore in an incredibly good way 🙂 Happy sweating!

  10. Great workout Jill thanks so much for sharing. I have been training core a lot more now, I’m going to add this to my routine

    1. Enjoy Ivanna. So far this workout is keeping me more consistent with focusing on my core more often. Have an amazing day!

  11. Jill I do a version of this at home most nights, I pick 10 ab exercises and do them for a minute each – this kills me but I know it’s making me stronger!! I can’t wait to try this workout though – there are a few exercises here I don’t think of often! Pinning!

    1. That is awesome Sam. So far this workout is keeping me more consistent with focusing on my core more often. Have a fabulous day and thanks for pinning xoxo!

    1. Crunches get boring quickly! And if it’s boring I tend to not do it consistently. This workout definitely isn’t boring 🙂

  12. I know I really need to do this workout!~ Is it also on Pinterest?

    1. Yes it’s been pinned. Make sure to add it to your boards too 🙂 Happy sweating Margo!

  13. Wow, I am surely going add this to my routines. I have tried several ab work-out routines that promises of delivering great results, but this one is kind of a unique way to achieve that goal.


  14. Yep, this workout will definitely give your core a good workout and get you burning some calories.

  15. I love that you are sharing more workouts!! This looks like a great one. I don’t typically do core on its own, but I do tack it on to the end of every class I teach. Core is getting harder and harder for me to work at this point. My plan this week is to take every day off except teaching Wednesday and Friday! My legs are still yelling at me 😉

    1. You’re amazing Heather! I’m 100% convinced that [safely] staying active during both pregnancies is a big reason I had easy labor, delivery and post baby weight loss.

      I love creating the workouts and using all that I’m learning while studying. If you ever have any tips/suggestions/recommendations for someone new to the fitness profession I would gladly accept them 🙂

      Have a fabulous day!

  16. i don’t typically do just straight core workouts – usually just weaved into other exercises 🙂

    1. Me either Linz but then I realized my ab workouts are minimal throughout the week. Usually an after thought and sometimes not at all if time is limited. I needed a little more ab intention haha!

  17. YES! Could not agree more Jill, some great suggestions here, and you know I believe the power of lifestyle change. You are SUCH a motivator, it is amazing. I think I am gonna send my sister to you, she needs that kick 🙂

    1. I’m happy to give a kick if it means a happier and healthier life 🙂 Send your sister my way!

  18. Wow, that workout makes my core hurt just reading it! I will have to try this circuit…always good to mix it up.

    1. It is a tough one Kelli. Start where you are. Stick with it. You’ll be surprised by how quickly it begins to feel less hard. Let me know what you think after you do the circuit. Happy Sweating!

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