The 15-Minute HIIT core workout and Exercises

In a series of High-intensity Interval Training (HIIT), I’m going to share with you the best 15-minute HIIT core workout that improves your core strength, thicken your six-pack ab muscles as well as improve overall endurance and fitness.

These HIIT core exercises are neither too easy nor too difficult. It is for all fitness level, whether you’re a beginner, intermediate or advance, whether you’re a male or a female, you can do these exercises for the better core strength.

15-Minute HIIT Core Workout

  • Mountain Climbers– 20 seconds, 15 seconds Rest
  • Heel Touch Crunches– 20 seconds, 15 seconds Rest
  • Bicycle Crunches – 20 seconds, 15 seconds Rest
  • Leg Raise – 20 seconds, 15 seconds Rest
  • Russian Twist– 20 seconds, 20 seconds Rest
  • Toe touch crunch – 20 seconds, 20 seconds Rest
  • Plank – 45 Seconds Hold, 15 seconds Rest
  • Knee To Inside Elbow Crunches – 20 seconds, 20 seconds Rest
  • Side Plank– 30 Seconds Each Side then 30 seconds rest
  • V-ups Crunches– 20 Seconds, 20 seconds rest
  • Knee To Outside Elbow Plank – 20 Seconds

All exercises will be completed in 440 seconds i.e. 7 Minutes 20 Seconds. Now, take rest for 1 minute and repeat these exercises in the next round to complete 15-minute HIIT Core exercises.

After five to six exercises you’ll start feeling the pain in your rectus abdominis and from there on the actual abs workout will start.

This 15-minute HIIT core workout can be done anywhere you want; like at home, at the gym, in the ground, or on the street. All it’s require your mindset and energy.

how to perform HIIT Core exercises with step-by-step instructions

1. Mountain Climbers

Source: Vimeo
  • Get on your all fours and keep your arms straight underneath your shoulder, and kick your leg behind to get into the high plank position.
  • Brace your core and lift the right foot off the floor and bring the knee toward your chest then return to the starting position. Repeat these steps with your left leg to complete one rep.
  • Keep your body as straight as possible (From top to the bottom) during the movement.
  • Don’t allow your elbows to be bend. Keep your arms completely straight below your shoulder throughout the movement.
  • Also, maintain a flat back while doing this exercise. You can do this by keeping your core tight.

2. Heel Touch Crunches

Credit: Vimeo
  • Begin with lying flat on the floor. Bend your knees at about 90-degree and keep your feet firmly on the ground.
  • Keep your core tight, inhale and lift your shoulders and upper back off of the floor (toward your knees) and touch the heel with your hands. Then return to the starting position.
  • Make sure your abs muscles are fully engaged when you touch your heels.

3. Bicycle Crunches (Best Core Workout)

HIIT Core Workout
Bicycling Crunch
  • Begin with lying flat on the floor with your knees are bent and place your fingertips behind your head.
  • Lift your legs off the floor and bend your knees with your feet facing forward. This is your starting position.
  • Now, raise your upper back off the ground and simultaneously bring your right knee toward your left elbow.
  • Then return your right knee back in the starting position. And at the same time bring your left knee toward your right elbow (Suppose you need to pedal them in the air as you ride the bicycle).
  • Keep your head in a neutral position (Don’t pull it forward).
  • Squeeze your abdominal muscles while doing the bicycling movement.

4. Leg Raise

HIIT abs exercises at home
Leg raises
  • Lie flat on your back on the mat with your legs are straight and hold arms at your sides.
  • Brace your core and raise your both legs as high as possible while keeping your upper body straight on the floor.
  • Hold for a couple of seconds at top of the movement then slowly lower them down on the ground. Repeat for the maximum number of repetitions for the 20 seconds.
  • Perform each rep slowly and in a controlled manner so that your abdominal muscles engaged fully.

5. Russian Twist

Source: Vimeo
  • Start with sitting on the floor with your knees are bent and keep your feet slightly off the ground.
  • Slightly lean back so your upper body at a 45-degree angle. Hold your arms close to each other near your stomach. This is your starting position.
  • Now, brace your core and twist your torso as far as you can in both directions (one at a time).
  • Squeeze your abdominal muscles as much as you can during the movement.

6. Toe touch crunches

Credit: Vimeo
  • Lie flat on your back on the mat with your legs are straight and hold arms at your sides.
  • Brace your core and lift your both legs as high as possible so that your feet face the ceiling. This is your starting position.
  • Lift your shoulder blades and upper back off the floor, try to touch the toes with extended arms.
  • Hold for a second at top of the movement then slowly lower your up back on the ground. That’s one repetition. Repeat for the maximum number of repetitions for the 20 seconds.
  • Perform each rep slowly and in a controlled manner so that your abdominal muscles engaged fully.

7. Forearm Plank (Best Core Workout)

HIIT Core Exercises at home
Plank the best core workout
  • Get on your all fours on the mat and kick your legs behind you and place your forearms just underneath your chest. Keep your body straight from head to the heels.
  • Brace your core and hold in this position for 45 seconds.
  • Make sure to focus on your abdominal muscles during the movement.
  • Don’t let your hips way down or up, just maintain a straight body position.

8. Knee To Inside Elbow

Source: Vimeo
  • Get into a high plank position and place your straight just underneath your shoulders. And keep your body straight from head to the heels.
  • Now, keep your core tight and bring your right knee toward the left elbow (through inside your body).
  • Return your right knee in the starting position. And as you return your right knee, bring your left knee toward the right elbow. Repeat these steps for the maximum number of repetitions in 20 seconds.
  • Make sure to squeeze your abdominal muscles as much as you can during the movement.

9. Side Plank

best HIIT Core workouts
Side plank
  • Hold your body at your side on the floor (Face facing forward) with your forearm on the floor just underneath your shoulder.
  • Lift your hips off the ground and keep your body straight from top to the bottom. Brace your core and hold in this position for 30 seconds then do for another side for 30 seconds.

10. V-ups Crunches (One of the difficult Core Workout)

High-intensity abs Workout
V-ups
  • Lie flat on your back on the mat with your legs are straight.
  • Hold arms straight (besides your ears) behind your head.
  • Lift your legs and torso off the ground and towards each other (both at the same time) until your arms reach your ankles. Then reverse the movement and return into the lying position.
  • Keep your torso straight when you lift off the ground.
  • This movement is tough so doing five in 20 seconds would be good.
  • It is the best HIIT core workout that you must do.

11. Knee To Outside Elbow Plank

  • Get into a high plank position and place your straight just underneath your shoulders. And keep your body straight from head to the heels.
  • Now, keep your core tight and bring your right knee toward the right elbow (bring your knee from outside of your body). Then slowly return your right knee in the starting position.
  • Repeat the movement for another side to complete one rep. Repeat for the maximum number of repetitions in 20 seconds.
  • Make sure to squeeze your abdominal muscles as much as you can during the movement.

Final Words

Whether you do HIIT core workout or SIIT core workout, the consistency matters, your diet matters, as well as your lifestyle matter. All have a direct impact on your fitness result. And if you can manage everything, you will surely see the best result in a short amount of time. So try this 15-minute HIIT core exercises at home for a couple of months and notice the changes. If it worked, continue with this and if it won’t (in few cases) leave it and try something else.


Also read:10 Economical Low-Calorie Foods

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