Follow Along With This 10-Minute Plyo HIIT Workout for Sculpted Abs

Work your abs in just 10 minutes — without any equipment!
Image Credit: Oscar Wong/Moment/GettyImages

Plyometrics (aka jumping exercises) can take your highest-intensity workouts to a whole new level.

Get a taste for plyo moves in the ab-sculpting HIIT workout below from Elise Joan, Beachbody trainer and creator of Barre Blend. All it takes is 10 minutes, and you don't need any equipment.

But just because it's labeled as an ab workout, don't be fooled: You'll work every other muscle group in your body, too, and get your heart rate way, way up (which is important if your goal is visibly shredded abs).

Add this 10-move circuit to the end of your regular sweat session or repeat it two to three times for a standalone workout.

Want more core-strengthening workouts? Join the 30-Day Abs Challenge!


Do: 2 reps of each move, then alternate back and forth between the two moves for one minute.

Move 1: Swimmers Hug

  1. Stand with your arms out to the side.
  2. Swing them around the front of your body as if you were giving yourself a hug.
  3. Swing them back out wide, feeling the stretch in your chest.

Move 2: Standing Hip Opener

  1. Stand up tall, then draw one knee up toward your chest in front of your body.
  2. Rotate your hip so that your elevated knee points out to the side of your body.
  3. Set your foot back down.
  4. Repeat on the other leg.

Main Workout

Do: each of the following moves for 30 to 45 seconds, resting for 15 to 30 seconds before doing the next move.

Move 1: Squat to Walkout to Side Plank

  1. Stand with your feet hip-width apart.
  2. Bend your knees and hinge your hips back to squat down.
  3. Place your hands on the ground, then walk them out into a high plank. Your hands should be directly under your shoulders and your body should form a straight line from head to hips to heels.
  4. Shift your weight to your right side as you reach your left arm up into the air and twist into a side plank.
  5. Put your right hand back down and repeat on the left side.
  6. Come back to a high plank, then walk your hands back to your feet, legs still in a squat position.
  7. Press through your heels to stand up tall, then repeat.

Move 2: Squat Jump Pulse

  1. Stand with your feet hip-width apart.
  2. Bend your knees and hinge your hips to sit back into a squat. Raise your arms straight out in front of you for balance.
  3. Swing your arms down and slightly behind you as you press through your feet to jump up into the air.
  4. Land softly with your knees bent and lower into a squat.
  5. Pulse up and down a few inches two times before jumping again.

Move 3: Lateral Lunge With Leg Lift

  1. Stand with your feet shoulder-width apart.
  2. Take a big step out to the left side and bend your left knee into a side lunge, with your knee in line with your toes. Keep your right leg straight.
  3. Press through your left heel to come back to the starting position.
  4. Shift your weight into your right leg as you lift the left leg a few feet off the ground.
  5. Set your foot back down and repeat on the other side.

Move 4: High Knees

  1. Stand tall, then lift one knee up toward your chest.
  2. As you're lowering that foot back down to the ground, pick up your other foot so that the knee reaches up toward your chest.
  3. Alternate which knee comes up as quickly as you comfortably can as if you are running in place.

Move 5: Reverse Lunge to Front Kick

  1. Stand with feet shoulder-width apart.
  2. Take a big step back with your left foot and lower your body into a lunge position until both knees are bent to 90 degrees.
  3. Press through your right heel and stand up as you kick your left leg out in front of you.
  4. Immediately step your left foot back into a lunge and repeat.
  5. Return to standing and switch legs. Continue alternating legs every 2 reps.

Move 6: Cross-Body Mountain Climber

  1. Start in a high plank, hands under shoulders and legs extended out behind you so that your body is in a straight line from head to hips to heels.
  2. Bend your right knee and draw it up and across your body toward your left elbow.
  3. As you're returning it to the starting position, quickly switch and repeat on the left leg.
  4. Continue alternating legs as quickly as you comfortably can, driving each knee up and across to the opposite elbow.

Move 7: Navy Seal Drill

  1. Stand tall, then bend your knees to sit down, using your hands to support you on the way down.
  2. With your knees tucked to your chest, roll onto your back, extending your arms overhead.
  3. Roll back up to sitting, then quickly transition to standing.
  4. On your way to standing, jump up into the air and reach your hands up toward the ceiling.
  5. Land with soft knees and go into the next rep.

Move 8: Lateral Hop

  1. Stand with your feet together, then hop your right leg a few feet out the right.
  2. Land with your right knee slightly bent and allow your left leg to swing slightly behind your right leg.
  3. Push off your right leg to hop back to the left side.
  4. Continue hopping side to side.

Move 9: Long Jump Backpedal

  1. From standing, swing your arms back behind you and bend your knees to power a jump.
  2. Try to jump as far as you can, landing with knees slightly bent.
  3. Run backwards a few paces until you're back where you started and repeat.


Do: each stretch for 30 seconds

Move 1: Quadriceps Hinge

  1. Start kneeling and sit your butt down onto your heels.
  2. Place both hands near your feet, then press your hips forward to feel a stretch in the fronts of your thighs.

Move 2: Kneeling Rockstar

  1. From the previous position, reach your right arm over your head and to the left side to stretch out the right side of your body.
  2. Continue to press your hips even further forward.
  3. Hold, then repeat on the other side.

Move 3: Single-Leg Hamstring Stretch

  1. Come to a seated position and extend your right leg straight out to the side, the left leg bent with the left foot on your right inner thigh.
  2. Bend your torso over to reach toward your right foot.
  3. Hold, then repeat on the other side.

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