20 Minutes HIIT Exercise Home Abs Strong Abs

If your goal is strong abs, you don't have to spend hours and hours climbing mountains, holding planks or pushing a steady ball. The most effective abs are those that include high-intensity interval training (HIIT).


Reduce your practice to a snack size and strengthen your abs with this cycle from Elise Joan, Beachbody coach and Barre Blend creator. It only takes 20 minutes, and you can adjust it to fit any fitness level.


Joan designed this practice as part of our 30 Day Abs Challenge, but you can do this exercise even if you do not participate in the entire monthly program.


Check out more of our 20 minute exercise here - we have something for everyone.


Exercise

Do: 30 to 45 seconds of each exercise, resting 15 to 30 seconds before the next movement. Repeat the entire circuit once again (or twice more with 30 minutes of exercise).


Halo Squat: Walk sideways into your squat, then bring your hands to your head as if you were doing a halo. If you have limited mobility, you can go to the side instead of stabbing or jumping the halo.

Shuffle Twist: Shuffle twist right, lower and twist right, then swing back and turn left. Continue alternating sides. Skip the twist if you have back problems.

Twisting Skater: Jump to the side, letting your hind leg turn behind you. Place your hand opposite your front foot as you twist. Step instead of jumping to get a version with less impact.

Triceps Step-Up: Descend from the upper plank to the plank arm one arm at a time, keeping your spine (especially your waist) stable. Kneel on your knees if necessary.

Burpee: Prepare by jumping up or down on your knees to push up.

Goddess Squat to Curtsy Lunge: Exit wide with your right leg and descend to the squat. As you return to the center, bring your right leg behind you and lower it to the curved limb. Turn left, then continue alternating sides. Bend only as your strength and movement allow.

Inside and Out: "Keep your knees slightly bent and your upper body as flat as possible," Joan said.

Crab Walk Shuffle: The crab walks four steps to the right, stop, and swing back and forth, before turning left. Having trouble getting to the bottom? Skip the crab.

Hip Circle With Side Kick: Keep your spine busy as you work your hip movement. Kick only as high as your strength and mobility allow.

Core Jump: "Really try to get up on this one," Joan said, then sit down. Beginners may be able to step on or beat the heart instead of jumping.

Cooldown

Do: at least 30 seconds of each stretch to restore your heartbeat and relax the muscles you just used.


Low Lunge With Twist: From the stand, turn your left foot down and down. Put your left hand down and twist your right. Repeat on the other side.

Half-Kneeling Hamstring Stretch: Kneel on your left leg with your right leg straight in front of you. lean forward slightly to feel the stretch behind your right leg. Swap sides.

Pyramid Pose: Keep your legs straight and wrap over your front leg only where you can go to relax.