Exercise & Fitness Health

10 Proven Most Effective HIIT Routines With Cardio To Get The Abs You Love

HIIT Cardio Workout Routines
HIIT Cardio Workout Routines

HIIT or High-Intensity Interval Training looks popular across all age groups. HIIT Cardio Workout includes some of the hardest and innovative routines that can burn extra calories effectively.

So, you better start all these routines with a towel and a bottle of energy supplements.

In The Article

1

Highly Energetic Fast-Paced Workout

This program needs nothing more than a towel, and an electronic timer. The fast-paced exercise burns fat and makes one feel energized at the end of the day.

  • Total rounds – 5
  • Total time – 15 minutes
  • Weekly routine – 4 days
  • Intensity – High

Instructions

  • Warm-up (Spot March)
  • High Intensity – 3 minutes

Circuit: Do 5 rounds

  • Start with spot sprint (15 seconds)
  • Next, continue spot march (20 seconds)
  • Do burpee (15 seconds)
  • Repeat, spot march (20 seconds)
  • Now, jumping jack (15 seconds)
  • Repeat, spot march (20 seconds)
  • Perform, high knee (15 seconds)
  • Pre-final, spot march (20 seconds)
  • Finally, spot march (slow march- 3 minutes)

2

Crab Walk Bridge

  • Total reps – 20
  • Total time – 2minutes
  • Intensity – High

Instructions

  • First, take a crab-walk posture (sitting with hands behind you), placing your feet and palms flat on the ground.
  • Now, lift your hips high forming line all the way from the shoulders to the knees.Immediately, push with your right hand over the left shoulder.
  • Hold for few seconds and come back to original starting position.

3

Standard Hip Thrust

  • Total reps – 20
  • Total time – 2 minutes
  • Intensity – moderate to high

Instructions

  • First, lie totally flat on your back with bended knees and flat feet on the ground.
  • Now, raise your hips so that your whole body lies in a straight line from the shoulders to the knees.
  • Next, come back to the original starting position.

4

Side Plank Combined With Leg Lift

  • Total reps – 10
  • Total time – 3 minutes
  • Intensity – moderate to high

Instructions

  • First, lie on the left side with straight knees, and both feet stacked.
  • Move your upper body using your left forearm and elbow.
  • Use your core and move your hips until the body forms quite a straight line from the ankles to the shoulder.
  • Now, move your hips high and then raise your leg with toe pointed forward.
  • Then, keep leg as straight as possible and upper body totally still.
  • Finally, lower your upper leg and continue the process on each side.

5

Slow Bicycle

  • Total reps – 10
  • Total time – 1 minute
  • Intensity – High

Instructions

  • Slow bicycle engages the lower abdomen without allowing the core muscles to take over.
  • First, lie face up facing the sky. Bend your hips at 90 degrees.
  • Now, you place both your hands right behind your head and simultaneously lift your shoulder.
  • Then, you calmly extend your left leg straight, pushing your chest towards your folded right knee.
  • Now, return to the starting position and switch sides.
  • Remember, keep your elbows out and wide.
  • Calmly inhale at the starting position and exhale while you do the workout.
  • Keep changing legs for every 30 seconds.
  • Do jump rope for 1.

6

V Sit-Up Posture

  • Total reps – 20
  • Total time –  1 minute
  • Intensity – High

Instructions

  • V Sit-Up exercise readily engages the rectus abdominis (lower abdomen) and the internal obliques.
  • First, lie flat on the ground with palms facing the ground.
  • Now, lift your right leg off the floor while engaging the core. Then, move your upper body.
  • Now, use your left hand to touch the outside portion of the right leg.
  • Then, lower your upper body to the starting position and swap legs.
  • Continue alternating legs at least for 30 seconds.
  • Next, jump rope for 1 minute.

7

Mountain Climbers

  • Total reps – 20
  • Total time – 3 minutes
  • Intensity – High

Instructions

  • Mountain Climbers are top grade killer workouts that works nearly every muscle. They are hip abductors, hamstrings, quads, abdominals, obliques, chest, triceps, bicep, and deltoids.
  • First, start with a regular plank posture with legs and arms long. Keep your abs tucked in and your whole body straight. Now, squeeze your glutes.
  • Keep the shoulder far away from the ears.
  • Now, pull your left knee right into your chest. Immediately, as the left knee moves towards the chest, keep your abs tight.
  • Now, pull the right knee back in. Simultaneously, push your left leg back and pull your right knee back using the same pattern.
  • Repeat this exercise switching knees. Keep your body in a running motion. Keep your spine straight. Concentrate on your core body stability.

8

Russian Twist

  • Total reps – 10
  • Total time – 2 minutes
  • Intensity – Moderate

Instructions

  • First, sit on the mat with the legs bend at your knees.
  • Raise your body creating a fictional V-shape using your thighs. You extend your arms completely forward perpendicular to the upper body. Clasp your hands together. This is the original position.
  • Smoothly twist your upper body to the left side. Ensure your arms stay parallel to the ground. while exhaling.
  • Pause and hold the posture for a few seconds. Now get back to the original position and switch sides.
  • Perform the workout as per repetitions required.

9

Cross-Body Crunch

  • Total reps – 10
  • Total time – 2 minutes
  • Intensity – Moderate

Instructions

  • First, lie completely flat on the ground. Now, bend your knees to a 60-degree
  • Place your feet flat firmly on the ground. Position your hands fairly lose right behind your head. This marks your original position.
  • Now, slowly curl up and move your left elbow and shoulder right across your body.Simultaneously, bring your right knee in toward the right shoulder. Push your elbow and move to hit your knee. Breath out as you do this motion.
  • Then, you return back to the original position as your breath in. Switch positions and repeat.
  • Continue repeating this workout until all repetitions are complete.

10

Butts-Up

  • Total reps – 10
  • Total time – 2 minutes
  • Intensity – High
  • Equipment – body

Instructions

  • Start with a plank posture. Make sure you have your forearms and elbows on the ground. You bend your arms at a flat angle (90 degrees).
  • Now, slightly arch your back instead of keeping your back totally straight.
  • Slowly raise your glutes toward the rooftop, tucking in your abs rigidly to close the gap between your hips and ribcage. Most probably, you will end up in a very high bridge posture. Breath out as you do this part of the exercise.
  • Now, slowly return to your starting position while inhaling. Never allow your back sag downwards.
  • Continue for the required amount of repetitions.


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