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The 20-minute HIIT workout to target abs

This total-body workout will help you toward your six-pack goals while working every other muscle group as well.

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Kettlebell goblet squat
James Michelfelder
Kettlebell goblet squat
James Michelfelder

Traditionally, abs are the coda at the end of a workout—those last five minutes you dedicate to crunches, situps, and planks.

Let’s rethink that.

“Your workout time is precious—and traditional abs exercises are an ineffective way of burning fat and building muscle given the limited number of muscles recruited and the low level of muscular overload,” says Brynn Putnam, founder of NYC’s high-intensity Refine Method.

Instead, Putnam recommends total-body movements that work mutiple muscles at once. “You’ll soon find that every exercise is a core exercise if you’re working with enough resistance so your core muscles must stabilize your spine to allow your arms and legs to produce force,” she says. Suddenly, your 20-minute “abs” workout becomes a worthy sub for a full workout when time is tight.

Directions

Complete the following five exercises, one minute each, back-to-back and repeat for four rounds, resting only if you absolutely have to.

For more HIIT workouts

Check out the 10-minute total-body HIIT workout to burn fat, 10 HIIT workouts you can do at home, and the HIIT workout plan that motivates you to keep going.

Routine

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Today's Workout

The 20-minute HIIT workout to target abs (Do 4 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Ball Slam

Equipment
Medicine Ball
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 2 of 5

One-Arm Deficit Reverse Lunge

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 3 of 5

Inchworm

Equipment
No Equipment
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 4 of 5

Kettlebell Squat

Equipment
Kettlebells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 5 of 5

Suitcase Carry

Equipment
Kettlebells
Sets
1
Reps
60 sec.
Rest
0 sec.
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