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15 Minute HIIT Ab Workout

By Rachael Attard, Updated Apr 11, 2019
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High-intensity interval training (HIIT) is one of the best types of exercise to tone up your abs! Here’s a great 15 minute HIIT ab workout that you can do with no equipment.

HIIT workouts are super quick but they are also very effective. How? Well if your friend runs for 30 minutes and you do a HIIT workout for 15 minutes, you and your friend will burn the same number of calories! And your friend has to spend twice as much time working out.

And you know what the best part is? With HIIT, you’ll continue to burn calories even after you’ve finished working out! :)

WATCH THE 15 MINUTE HIIT AB WORKOUT VIDEO

HOW TO COMPLETE THE CIRCUIT

  • Set your timer (or Interval Timer app) for 30 seconds on, 10 seconds off.
  • You will complete each exercise for 30 seconds, and then rest for 10 seconds, before moving onto the next exercise.
  • After you have completed 1 round, rest for 1-2 minutes. Repeat another 1-2 times.

EXTRA TIP

I use the free app called Interval Timer to help me with any HIIT workouts. You can set it to time the seconds of work and rest, and it will beep so you know when to start / finish an exercise.

THE EXERCISES

1. PLANK STAR JUMPS

hiit ab workout

2. LEG RAISES + REVERES CRUNCH 

HIIT workout

3. SIDE PLANKS ROTATIONS 

Do 15 seconds each side (30 seconds in total).

ab workout

4. BICYCLE CRUNCHES 

hiit ab workout

5. IN & OUT SNAP JUMPS 

hiit ab workout

6. MODIFIED V UPS 

modified v ups

If you enjoyed this, please have a look at my other HIIT Ab Workout. :)

FIND OUT YOUR BODY TYPE TO GET THE BEST POSSIBLE RESULTS

I should also mention the importance of knowing your body type. There are three body types and out of those three, two will bulk up more easily. If you want to get the best possible results, take my free quiz and you’ll learn how to eat and exercise for your body type :)

If one of your main fitness goals is to get a flat stomach, I have a whole series of blog posts you can read to find out the secret to getting a flat belly. And I have workout and eating guidelines for each body!

You can read them here :)

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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5 comments on “15 Minute HIIT Ab Workout”

    J says:

    Thanks so much for your quick response! It’s a bit of a bummer since I actually like burpees, etc. (they get your heart rate going and are so great for cardio!). Can you recommend any exercises I can swap them with then? Should I do running in place (high knees) or mountain climbers? (Perhaps if not the advanced ‘running’ version, more the ‘beginner’ version where I keep both legs on the ground and just bring one to the chest, alternate, etc. so not to put as much pressure on the calves?) Thanks again!

    J says:

    Will the star jumps (along with other exercises in the same ‘family’ like tuck jumps, burpees, etc.) add bulk to calves? I’m desperately trying to lean out/ “de-bulk” my calves and don’t want to do anything that would accidentally make them bigger. Thanks!

      Rachael Attard says:

      Hi J, any type of jumping exercise does use your calves so if you are particularly worried about them and bulk up easily here, I would avoid these type of exercises xx

    Sal says:

    Hi Rachael, I know you have posted some non bulking HIIT workout examples. Are the ones above non-bulky too? Also it will be fab if you could also post something on how to slim down/lean out bigger upper body (upper arms and shoulders). Carrying weight and loads of body exercise seem to only make it grow horizontally, instead of slimming them down :(. My thighs seem to be shrinking based on your advices on your blog, but my top part is still stubborn. Any advice? Thanks in advance :)

      Rachael Attard says:

      Hi Sal, this workout shouldn’t bulk you up :) I do have some tips about upper body in my blog posts, but I will definitely do a blog post on this one for you soon! I wouldn’t lift any heavy weights for your upper body if you just get bigger. I also find that any overhead pushing (i.e. shoulder press) and pulling exercises (i.e. lat pull down, chin ups) bulk up your upper body the most. So avoid these! Boxing is my favourite workout to tone up without getting bigger, so you could give that a try :) But as with legs, if you’ve built up a lot of muscle that you want to reduce, it’s going to take time. And the longer you keep using the muscles, the longer it’s going to take. I’ll try and post this for you really soon! xx