Awesome Abs Workout! 30 Minute Challenge Day 11

Today's workout focuses on burning up those abs!  You'll get a great ab workout while also keeping your heart rate elevated.

HIIT Abs (High Intensity Interval Training - Abs)

Perform all exercises for 50 seconds, rest for 10.  Repeat whole circuit for total of 3 rounds.  

  1. Weighted Boat Twist - Sit in V seated position.  Hold weight or medicine ball and tap it side - side twisting at the torso.
  2. Standing Knee Cross Crunch (R) - Crunch opposite elbow and knee together. (Intensify this by holding a weight in the arm you are crunching with or adding leg weights)
  3. Stability Ball Holds and Pulses - Hold stability ball with feet while lying on your back.  Hold feet and ball as close to the ground as you can with your back pushed into the floor.  Don't let the back arch.  Hold and count for 8.  Now pulse the ball and feet up and down for 8 counts.  Repeat for 50 seconds.
  4. Standing Knee Cross Crunch (L) - Crunch opposite elbow and knee together.  (Intensify this by holding a weight in the arm you are crunching with or adding leg weights)
  5. V-Ups x 4 and In-Outs - Do 4 V-ups then lay back with hands behind head and legs extended.  Bring upper body up as you bend knees and crunch in toward your upper body.  Do these in-outs x 8.  Repeat for 50 seconds.
  6. Knee Highs
  7. Side Plank with Alternating Leg Raise (R) - Assume the side plank position with top hand out in front of you.  Your top leg is on the floor behind the bottom leg.  Bring your top leg's foot together with the top arm you have extended.  Try to let your leg do the majority of the reaching.
  8. Jump Rope Knee Highs
  9. Side Plank with Alternating Leg Raise (L) - Assume the side plank position with top hand out in front of you.  Your top leg is on the floor behind the bottom leg.  Bring your top leg's foot together with the top arm you have extended.  Try to let your leg do the majority of the reaching.
  10. Military Legs Hold 8, Pulse 8 - Lying on your back press your spine into the floor, place hands behind your head, tilt pelvis toward your upper body and lift feet about 6 inches off the floor.  Do not let back arch.  If back begins to arch lift the feet higher until back is pressed into the floor.  Hold legs in this position for a count of 8.  Pulse the legs up and down for a count of 8.  Repeat.

II.  Jump Rope - 10 Minutes

III.  Repeat Abs Circuit

Did you like this one?  Let me know your thoughts!