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The 15-minute HIIT workout to target abs

This quick workout combines high-intensity cardio with exercises that work your core from every angle.

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The better abs workout routine
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The better abs workout routine
iStock

You can’t get a six-pack quickly, but you can work your way toward one with fairly short workouts—if you put in the effort. That’s where high-intensity interval training can come into play. By alternating intense isometric work (in the form of planks), targeted bending and twisting actions, and high-energy core cardio (mountain climbers), you’ll tax the core muscles in every way.

“Each move complements each other to target your entire core, which will help sculpt your six-pack,” says workout creator Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida.

Even though you’re going for time with these bodyweight moves, you still want to focus heavily on your form, making every rep count. Enjoy those rest periods—your abs will scream for a break as the workout goes on.

Directions

Complete the 15 exercises below in order, taking a 30-second rest every two exercises.

For more HIIT workouts

Check out seven high-octane HIIT workouts that burn 500 caloriesthe beginner’s guide to interval training, and 10 workouts that burn calories faster than traditional cardio.

Routine

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Today's Workout

The 15-minute HIIT workout to target abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 15

Plank

Equipment
No Equipment
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 2 of 15

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 3 of 15

Side Plank

Equipment
Medicine Ball
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 4 of 15

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
30 sec.
Rest
0 sec.
Exercise 5 of 15

Side Plank

Equipment
Medicine Ball
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 6 of 15

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 7 of 15

Leg Raise

Equipment
Bench
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 8 of 15

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 9 of 15

Reverse Crunch

Equipment
Resistance Band
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 10 of 15

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 11 of 15

Snow Angel-to-Jackknife

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
0 sec.
Exercise 12 of 15

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 13 of 15

Bicycle Crunch

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
0 sec.
Exercise 14 of 15

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 15 of 15

Plank

Equipment
No Equipment
Sets
1
Reps
60 sec.
Rest
0 sec.
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