The HIIT Ab Workout You Can Do In 10 Minutes

You don’t have to spend hours and hours at the gym each day to see results.


Danielle Zickl |

HIIT – or high-intensity interval training – workouts are a stellar addition to any routine. These types of workouts are made up of short, hard bouts of exercise aimed to jack up your heart rate that are broken up by brief periods of rest.

Translation? You don’t have to spend hours and hours at the gym each day to see results. In fact, research has shown that incorporating HIIT into your training is extremely effective at burning fat and building muscle.

Pair a HIIT workout with an ab workout and you’ve got this 10-minute burner from Dane and Kara Miklaus of WORK Training Studio in Irvine, California. You’ll target your obliques, rectus abdominus, and mid and lower back – all while getting your heart pumping.

Even better, combining cardio and core work translates to better performance in the saddle, too. It’ll help you build the endurance and stability to be faster, stronger, and more powerful during your rides and races.

How to do it: Perform each exercise for the allotted reps, resting as needed between exercises. Perform as many rounds of this six-move circuit in 10 minutes. Have some extra time and energy? Go for 20 minutes.

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10min Ab W⚙️RKout ——————————————— 1. DB Woodchop x10 each side 2. Med Ball Oblique Toss x10 each side 3. Wind Up Ball Slam x10 each side 4. High Knees x100 5. DB Jackknife x10 6. Jump Tuck x10 10 min to get in as many rounds as you can! This ab workout is not for the faint of heart. 💔 Ditch traditional crunches for a core workout that will build you up from the inside out. Power and plyo hit your obliques, rectus abdominus, mid and lower back for an all-around muscle and calorie scorcher. Got more than 10 min? Double it up and go for a full 20, we dare you. 😈 . Tag a friend who you’d do this W⚙️RKout with! . #WORKoutWednesday #WoodchopExercise #ObliqueToss #MedicineBallExercise #MedicineBall #AbWorkout #BallSlam #HighKnees #Jackknife #Vup #JumpTuck #ObliqueWorkout #6packabs

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Dumbbell Woodchop

Start by holding a dumbbell (weight of your choice) above your left shoulder with both hands. Then, forcefully bring the dumbbell diagonally down across your body so it’s now near your right knee, bending your legs slightly. Bring the dumbbell diagonally back up across your body. Repeat 10 times, then switch sides.

Medicine Ball Oblique Toss

Start by standing next to—but about a foot away—from a sturdy wall while holding a medicine ball (weight of your choice) at the side of your hip that’s farthest away from the wall. Toss the medicine ball at the wall while rotating your body inward toward the wall. Catch the ball as it bounces back off the wall. Repeat 10 times, then switch sides.

Wind-Up Ball Slam

Start by holding a medicine ball (weight of your choice) right above the ground with both hands. Forcefully rotate your arms clockwise so the medicine ball is now above your head, then slam it down diagonally. Pick it back up so it’s slightly off the ground and repeat 10 times before switching directions.

High Knees

Start by standing with your feet hip-width apart. Drive your right knee up as high as you can, and then as you’re lowering your right knee, drive your left knee up as high as you can. As you switch knees, stay on the balls of your feet so you’re hopping each time. Repeat 100 times total.

Dumbbell Jackknife

Start by lying faceup with your legs extended and your arms straight above your head holding a dumbbell laterally (weight of your choice). Squeeze your abs and lift your torso and legs off the floor so your body forms a V and the dumbbell meets your feet. Return to starting position and repeat 10 times.

Jump Tuck

Start by standing with your feet hip-width apart. Drop down into a quarter squat to give yourself momentum, and then explode into the air, tucking your knees toward your chest. Land softly on your feet. Repeat 10 times.

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