Shred Your Abs With This 20-Minute HIIT Workout

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When your goal is flat abs, you don't need to spend hours and hours doing mountain climbers, holding planks and crunching on a stability ball. The most efficient ab workouts are the ones that incorporate high-intensity interval training (HIIT).

Kick your way to flat abs with this 20-minute HIIT workout.
Image Credit: LeoPatrizi/E+/GettyImages

Cut your workout down to snack-size and sculpt your abs with the following workout from Elise Joan, Beachbody trainer and creator of Barre Blend. It only takes 20 minutes, and you can modify it to fit any fitness level.

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Try This 20-Minute HIIT Workout to Shred Your Abs

Do: 30 to 45 seconds of each exercise, resting for 15 to 30 seconds before you move onto the next one. Repeat the entire circuit once more (or twice more for a 30-minute workout!).

Move 1: Halo Squat

  1. Stand with your feet together and hands clasped in front of your chest.
  2. Step your right foot out to the right side about a foot so that your feet are hip-width apart.
  3. Hinge your hips back and bend your knees to lower into a squat.
  4. Bring your hands around to the right side and then around your head like you're making a halo.
  5. Step back to the center, then repeat on the other side.

Move 2: Shuffle Twist

  1. Start with your feet hip-width apart and knees bent in a semi-squat.
  2. Shuffle to the right twice, stepping out with your right foot, then bringing the left foot to meet it.
  3. Drop your left hand to your right foot and twist to the right, extending your right arm straight up.
  4. Return to your semi-squat.
  5. Shuffle back twice to the left.
  6. Drop your right hand to your left foot and twist to the left, extending your left arm straight up.
  7. Return to your semi-squat and repeat, continuing to alternate sides.

Move 3: Twisting Skater

  1. Stand with your feet together.
  2. Hop your right foot a few feet out to the right side.
  3. Let your left foot swing behind you as you drop your left hand to your right foot, twisting your torso to the right.
  4. Untwist, then jump to the left, letting your right foot swing behind you and dropping your right hand to your left foot as you twist to the left.
  5. Repeat, continuing to alternate sides.

Move 4: Triceps Step-Up

  1. Begin in a high plank on your hands and toes, wrists under shoulders and legs straight.
  2. Bend your left arm and lower to your forearm on that side.
  3. Repeat with the right arm so that you're in a forearm plank.
  4. Press your left hand into the floor and extend your arm straight.
  5. Do the same on the right arm so that you come back to a high plank.
  6. On the next rep, start with the right side, making sure your hips stay level the whole time.

Move 5: Burpee

  1. Stand with your feet hip-width apart.
  2. Lower down into a squat, placing your hands on the ground.
  3. Hop your feet back into a high plank.
  4. Bend your arms to perform a push-up.
  5. Press back up to a plank.
  6. Jump your feet back to your hands, then spring up into the air, landing with knees slightly bent and ready for the next rep.

Tip

If you need to modify, you can drop to your knees for the push-up or take it out completely. You can also take out the jump at the end and step your feet in and out of the plank instead of hopping.

Move 6: Goddess Squat to Curtsy Lunge

  1. Stand with your feet together.
  2. Take a large step out to the right with your right foot as you circle your arms overhead.
  3. Point your toes out and lower into a sumo squat with your arms out to the side.
  4. As you step back to center, clasp your hands in front of your chest and bring your right foot behind you and slightly to the left side.
  5. Bend your knees as if you were curtsying.
  6. Press through your left heel to return to standing, then repeat on the other side.

Move 7: In and Out

  1. Stand with your feet a few inches apart and bend your knees slightly.
  2. Alternate taking little steps as quickly as you can.
  3. As you do this, move your feet out wide and then back in.

Move 8: Crab Walk Shuffle

  1. On your hands and heels and facing the ceiling, lift your hips two inches off the floor.
  2. Crab walk to the right for four "steps."
  3. Stand up, shuffle twice back to where you started, then shuffle twice in the other direction.
  4. Get back down into the crab position and "walk" to the left, then repeat.

Move 9: Hip Circle With Side Kick

  1. Stand with your feet shoulder-width apart.
  2. Draw your right knee up toward your chest, then circle it around to the right side.
  3. Set it down, then kick it out to the right side.
  4. Repeat on the left leg.

Move 10: Core Jump

  1. Stand with your feet together.
  2. Bend your knees and jump your feet wide, landing in a sumo squat.
  3. Simultaneously circle your arms up and out so they end up out to the side as you squat.
  4. Jump your feet back together and repeat.

Don't Skip Your Cooldown

Move 1: Low Lunge With Twist

  1. From standing, step your right foot back a few feet and bend your left knee, keeping your right leg straight.
  2. Place your right hand down on the floor and twist to the left side, lifting your left hand into the air.
  3. Untwist, then repeat on the other side.

Move 2: Half-Kneeling Hamstring Stretch

  1. Kneel on the ground and stretch one leg straight out in front of you.
  2. Lean forward to feel a stretch in the back of your straight leg.
  3. Hold, then switch sides.

Move 3: Pyramid Pose

  1. Stand with one leg a few feet in front of the other and slightly to the side.
  2. Bend forward to fold over your front leg.
  3. Hold, then switch sides.

Move 4: Wide-Leg Forward Fold

  1. From standing, step both feet out wide.
  2. Fold forward at the waist and reach for the floor.

Check out more of our 20-minute workouts here — we’ve got something for everyone.

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