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HIIT- High-intensity interval training, is one of the most popular training styles which are known to greatly burn calories and to burn fat. Using alternates of high intensity exercise and small recovery periods, this training is perfect for those looking to burn some extra calories and fat. It not only urns fat and calories, but also builds lean muscles as well as helps in improving endurance and cardiac health of a person.
In this article, we discuss HIIT for abs workout which is recommended for people at intermediate to advance level.
To get the maximum benefit out of this workout, it is advised to push yourself especially during the high-intensity periods. The trick is to perform the moves as fast as you can without losing the form. The recovery period of 15 seconds will be suffiecnt so that you don’t burn out quickly.
Requirements: A gym timer which is a free app available for download, a towel or mat to lay on floor.
What you need to do: Perform each exercise move for at least 45 seconds with a 15 second rest in between. Complete 4 rounds by repeating all moves, with the total resting time about 30 to 90 seconds.
In this post, we have also included the relevant videos to guide you about each move. Using the proper form while exercising is crucial to the success of the routine which ensures that you will get maximum benefit out of the routine.
- Mountain Climbers
This exercise is use to build strength of upper body muscles which includes chest, arms, back and shoulders. It is essential to tone your upper body muscles as they hold up your bodyweight for considerable amount of time. Adding the legs movement upper body muscles stabilize more effectively.
- Russian twist
This exercise is great for not only strengthening your abdomen to give you that super-flat tummy but works on strengthening all of your stomach muscles. It works on the internal as well as the external oblique’s and also reduces the risk of dangerous cardiovascular diseases including the heart attacks and strokes.
- Jackknife Crunch
When traditional crunch is too easy for you, try a better alternative in the form of jackknife crunch. This exercise targets rectus abdominis that is situated in front of your abdomen known as “six pack”. Jackknife can also have many variations which can vary depending on the core muscles you are targeting.
- Jackknife Crunch
- Up & Down Plank
Planks are one of the greatest exercises out there for strengthening your core. While push ups are great for maintaing your rectus abdominis or in simple language main abs. Up and Down planks combine the best of push ups and planks. It is ideal for strengthening your abs, core and arms all in one go.
- Up & Down Plank
Burpees are a strength-building, awesome, calorie-torching, full body exercise. Burpees is the ideal source of making your body a fat burning machine. It is the most excellent source of burning calories, a ton of calories. They burn as much as 50% more fat than other exercises that why they are favoured by a lot of training experts.
- Leg Lifts
Leg lifts are essential component of HIIT training as they target leg muscles and core muscles. The main muscles they work with include the back and thigh muscles, abdominals and others. The body form in which they are applied can be differed depending upon whether you are lying down or standing.
- Bicycle Crunch
Bicycle crunches are known for strengthening and toning the ab muscles. Bicycle crunches are ideal for targeting all your ab muscles. It is also been called as one of the most effective exercises when it comes to abdominal strengthening according to various studies. It works better for abdominal muscles in compared to 12 other exercises, which include several crunches and variations of exercises. Bicycle crunch is the ideal exercise if you want to lose fat around your belly and strengthen your abdominal muscles.