This 10-Minute HIIT Ab Workout Is Cardio and Core in One

Updated on 9/22/2023 at 12:15 PM

Popsugar Photography | Chaunté Vaughn

Only have a short window to fit in a workout today? No worries. In just 10 minutes, you can get your heart rate up and strengthen your abs with this two-for-one HIIT ab workout. Reminder: HIIT stands for high-intensity interval training, which means you'll be going all-out for specific intervals of time. These moves are all focused on your abs, making it a core and cardio workout in one.

This workout is going to work your obliques, your rectus abdominis (the six-pack muscles), and your transverse abdominis (your deep core muscles), but you'll also feel your legs and shoulders activate as you power through the mountain climbers and planks. Not to mention, you're going to be winded once it's over. If you're looking for a more slow-and-controlled-style ab workout, consider opting for these Pilates core exercises instead; this workout is designed to be fast and furious, in true HIIT fashion. Grab a towel and some water, because it's about to get sweaty!

The 10-Minute HIIT Ab Workout

Equipment needed: A yoga mat or soft surface, like a carpet.

Directions: Do each exercise for 30 seconds, and take 10 seconds of rest between each move. Focus on your form, but remember to challenge yourself to keep moving. (For a workout to be considered HIIT, you should feel like you're working at a high intensity.) Once you complete all five exercises, start again at the beginning; do three rounds total.

Mountain climber: 30 seconds
Side plank with a dip: 30 seconds (15 seconds on each side)
Seated knee tuck: 30 seconds
Up-down plank: 30 seconds
Russian twist: 30 seconds

— Additional reporting by Lauren Mazzo

Mountain Climber

Start in a high plank — shoulders over hands and weight on just your toes.
With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to plank. Switch legs, bringing your left knee forward.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Continue alternating for 30 seconds, then rest for 10 seconds.

Side Plank Dip

Begin in a side plank on your right elbow with your heels stacked. (If this is too hard, place your top foot on the floor in front of your other foot.)
Inhale and lower your right hip a few inches toward the floor, then exhale to raise your hips back to neutral. Think about pulling your right shoulder blade down your back to stabilize your shoulder.
Continue for 15 seconds, then repeat on the opposite side. Rest for 10 seconds.

Seated Knee Tuck

Start sitting on the floor with your hands about an inch behind your back with your fingers facing forward, your knees bent, and your feet on the floor in front of you. Lean back slightly to hover your feet off the floor; this is your starting position.
Lift both feet up off of the ground and extend both legs to hover off the floor as you simultaneously lower your upper body backward a few inches.
With control, bring your legs back to your chest (without touching the ground) and lift your chest to return to the starting position.
Continue for 30 seconds. Rest for 10 seconds.

Up-Down Plank

Start in a high plank position with your feet hip-width apart and hands directly under your shoulders.
Lower your right elbow to the floor where your hand was. Then lower your left elbow to the floor where your left hand was, to come into an elbow plank, with your forearms parallel.
Reverse the movement, pressing into your right hand and then your left hand to return to a high plank. That's one rep.
Continue for 30 seconds, alternating which side you start with. Rest for 10 seconds.

Russian Twist

Sit on the ground with your knees bent and feet on the floor. Clasp your hands in front of your belly button. (To make this harder, you can hold a dumbbell in both hands, as shown.) Engage your core, and lean back a few inches to lift your feet off the floor. Be sure to keep your back straight; try not to let it round or arch in either direction.
Twist your torso to the right, reaching your hands toward the floor outside of your right hip.
Return to the center, then repeat on the opposite side, twisting your torso and hands to the left.
Continue for 30 seconds, alternating sides. Rest for 10 seconds, then do two more rounds of all five HIIT ab exercises.