This 10-Minute HIIT Workout Will Help You Sculpt Crazy-Toned Abs
The good news? You don’t have to pick between ’em for a quickie workout. A high-intensity interval training circuit made up of core-centric exercises ticks both boxes, for a combination of fat-burning and sculpting power.
Of course, there are more benefits to workouts like these than aesthetic results. “All of your movements stem from the core—it’s what keeps you standing up!,” explains Beth Gold, NASM-certified trainer at NYC fitness hotspot Rumble Boxing. “Core strength and stability is the base of your fitness, and everything is built on top of that.” Plus, HIIT workouts are excellent for improving your cardiovascular health and building endurance, she adds. (The Slim, Sexy, Strong Workout DVD is the fast, flexible workout you’ve been waiting for!)
Gold created a workout that does all of the above, while also giving you a chance to challenge yourself to 10 minutes of AMRAP protocol, a.k.a. doing a move for “as many rounds as possible.” Every time you do this quick workout, you can try to reach a new personal best. “Setting goals in an AMRAP (like, I’m going to finish this circuit at least twice) is a great way to feel like you’ve accomplished something great—and even better when you exceed those goals,” Gold says.
To try out her creative workout, check out our cheat sheet below. And scroll down for step-by-step info for each and every move.
During the AMRAP sections, Gold suggests trying to complete at least three rounds, but do your best and take breaks as you need them. “Workouts like these are geared towards being challenging, building up a great sweat, and feeling like you kicked some serious butt by the end in a short amount of time,” says Gold. Challenge accepted.
How to: Holding a set of challenging dumbbells at your shoulders (7.5 to 15 pounds or more), drop into a deep squat, keeping your weight in your heels. As you stand back up, press through your heels to engage the backs of your legs and explode the dumbbells overhead. Lower the dumbbells back to the starting position. Repeat for 10 reps. You can opt to do this with both arms, or one at a time.
How to: In a high plank, hold a set of challenging dumbbells in your hands (10 to 20 pounds), directly underneath your shoulders. Place your feet wider than hip distance apart to help keep you stable. Use your back muscles to pull the weight in your right hand up to your ribcage. Lower it back down and repeat with the weight in your left hand. Alternate sides and repeat. That’s one rep. Repeat for 12 reps.
How to: Start in high plank, your wrists stacked underneath your shoulders and your core tight. Jump both feet out to the sides, then jump them back together (like a jumping jack). For an easier modification, step just one foot out at a time. Repeat for 20 reps.
10 plank variations that’ll help you mix up your workout routine:
How to: Holding a set of light weights (two to five pounds), lie on your back with your knees bent and your heels close to your glutes. Complete a situp (shown here), and to amp it up, at the top extend your right arm across your body to punch left, then extend your left arm across your body to punch to your right, twisting from your core as you punch. Lower yourself back down and continue for one minute (minute four to minute five).
How to: Hold the ends of one dumbbell (10 to 20 pounds) at your chest with your elbows in and your feet stacked under your shoulders. Take a big step back with your right foot and bend both knees to a 90-degree angle to get into a reverse lunge. From your waist up, twist your body over your front leg, then back to the starting position. Step your right foot back in and repeat on the other side. That’s one rep. Repeat for 10 reps.
How to: Start in high plank, your wrists stacked underneath your shoulders and your feet slightly wider than hip-width to help you stay stable. Keeping your core tight, lower your right forearm down to the ground followed by your left forearm to get into a low plank. Push back up to a high plank starting with your right side, stacking your hand underneath your shoulder again, then follow with your left side. Alternating which side you lower and raise first, repeat for 10 reps.
How to: Similar to a regular v-up (shown here), start laying flat on your back, with your arms overhead and your legs extended. Hold a set of weights (five to 10 pounds) in your hands. Engaging your core, lift your torso to complete a full situp, then engage your left leg to lift it toward the sky and reach for your left foot with your right hand. Lower all the way back down and repeat on the other side. That’s one rep. Repeat for 16 reps.
How to: Start in high plank, your wrists stacked underneath your shoulders. Drive your right knee toward your chest, hovering your right foot above the ground. Bring your right foot back and repeat with your left knee. With tempo, quickly alternate back for forth. (For an extra obliques challenge, drive your knees to the opposite elbow each time). Continue for one minute