{"id":2633,"date":"2020-10-15T02:50:35","date_gmt":"2020-10-15T06:50:35","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=2633"},"modified":"2023-06-06T16:16:56","modified_gmt":"2023-06-06T20:16:56","slug":"hiit-core-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/hiit-core-workout","title":{"rendered":"HIIT Core Workout: 50 Best Exercises & 5 Routines w\/PDF"},"content":{"rendered":"\n

Achieving a firm, toned, and defined midsection requires proper training and diet.<\/p>\n\n\n\n

There are multiple workout programs you can do to forge your abs<\/a>, including strength training, low-impact cardio, and high-intensity interval training (HIIT)<\/a>. <\/p>\n\n\n\n

And here, I’ll hand out an ultimate guide on the HIIT Core Workout.<\/p>\n\n\n\n

High-intensity interval training is a workout program where exercises are performed at maximum intensity for a specific time, followed by a short interval period.<\/p>\n\n\n\n

Exercises in HIIT<\/a> are fast, challenging, and heart-pumping, and they help enhance aerobic and anaerobic fitness<\/a>.<\/p>\n\n\n\n

In this article, I’ve shared the 50 best abs exercises you can integrate into your core HIIT workout routine.<\/p>\n\n\n\n

I’ve also shared a few HIIT core workout programs with PDF. Depending on your fitness level, you can follow one of the plans to level up your fitness.<\/p>\n\n\n\n

These exercises and workout routines will help you bolster your abdominal muscles and build ripped abs. And having strong abs provide stability to the upper body, reduces back pain and risk of injuries, improves posture, and enhances athletic and lifting performance.1<\/a><\/sup> Kline JB, Krauss JR, Maher SF, Qu X. Core strength training using a combination of home exercises and a dynamic sling system for the management of low back pain in pre-professional ballet dancers: a case series<\/a>. J Dance Med Sci. 2013;17(1):24-33<\/span>, 2<\/a><\/sup> Tong TK, Wu S, Nie J, Baker JS, Lin H. The occurrence of core muscle fatigue during high-intensity running exercise and its limitation to performance: the role of respiratory work<\/a>. J Sports Sci Med. 2014 May 1;13(2):244-51. PMID: 24790475<\/span>, 3<\/a><\/sup>Cavaggioni L, Ongaro L, Zannin E, Iaia FM, Alberti G. Effects of different core exercises on respiratory parameters and abdominal strength<\/a>. J Phys Ther Sci. 2015 Oct;27(10):3249-53<\/span>, 4<\/a><\/sup>Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011<\/a> Sep;25(9):2559-64<\/span>.<\/p>\n\n\n\n

50 Best High Intensity Core Exercises to Do at Home with No Equipment<\/strong><\/h2>\n\n\n\n
No.<\/th>Exercises<\/th>Level<\/th><\/tr><\/thead>
1<\/td>Mountain Climber<\/td>Beginner<\/td><\/tr>
2<\/td>Heel Touch Crunch<\/td>Beginner<\/td><\/tr>
3<\/td>Bicycle Crunches<\/td>Intermediate<\/td><\/tr>
4<\/td>Leg Raise<\/td>Beginner<\/td><\/tr>
5<\/td>Russian Twist<\/td>Intermediate<\/td><\/tr>
6<\/td>Toe Touch Crunches<\/td>Intermediate<\/td><\/tr>
7<\/td>Crossbody Mt. Climber<\/td>Beginner<\/td><\/tr>
8<\/td>High Knees<\/td>Beginner<\/td><\/tr>
9<\/td>Side Plank Hip Dips<\/td>Intermediate<\/td><\/tr>
10<\/td>Plank Jacks<\/td>Intermediate<\/td><\/tr>
11<\/td>Jumping Jack<\/td>Beginner<\/td><\/tr>
12<\/td>Alternate Heel Taps<\/td>Beginner<\/td><\/tr>
13<\/td>Knee Tap Push-ups<\/td>Intermediate<\/td><\/tr>
14<\/td>Kneeling Squat Jump<\/td>Intermediate<\/td><\/tr>
15<\/td> Bear Crawl<\/a><\/td>Beginner<\/td><\/tr>
16<\/td>Plank Ankle Taps<\/a><\/td>Intermediate<\/td><\/tr>
17<\/td>Inchworm<\/td>Intermediate<\/td><\/tr>
18<\/td>Pike Jump<\/td>Intermediate<\/td><\/tr>
19<\/td>Side Plank with Leg Raise<\/td>Heel Touch Crunch<\/td><\/tr>
20<\/td>Lunge Front Kick<\/a><\/td>Intermediate<\/td><\/tr>
21<\/td>Plank Jacks with Knee Tuck<\/a><\/td>Advanced<\/td><\/tr>
22<\/td>Plank Tucks<\/a><\/td>Intermediate<\/td><\/tr>
23<\/td>Standing Bicycle Crunch<\/td>Beginner<\/td><\/tr>
24<\/td>Seated Knee Tuck<\/td>Intermediate<\/td><\/tr>
25<\/td>Sit Outs<\/a><\/td>Advanced<\/td><\/tr>
26<\/td>Burpee<\/td>Advanced<\/td><\/tr>
27<\/td>Plank Toe Taps<\/a><\/td>Intermediate<\/td><\/tr>
28<\/td>Front Lunge with Torso Rotation<\/td>Beginner<\/td><\/tr>
29<\/td>Spiderman Plank<\/a><\/td>Heel Touch Crunch<\/td><\/tr>
30<\/td>V-Ups Crunches<\/td>Intermediate<\/td><\/tr>
31<\/td>Flutter Kicks<\/td>Beginner<\/td><\/tr>
32<\/td>Pulse up<\/a><\/td>Intermediate<\/td><\/tr>
33<\/td>Plank Torso Rotation<\/td>Intermediate<\/td><\/tr>
34<\/td>Tuck up<\/a><\/td>Advanced<\/td><\/tr>
35<\/td>Renegade Row<\/td>Intermediate<\/td><\/tr>
36<\/td>Army Crawl Side Planks<\/td>Intermediate<\/td><\/tr>
37<\/td>Single-Leg Tuck-up<\/a><\/td>Intermediate<\/td><\/tr>
38<\/td>Vertical Jump<\/td>Intermediate<\/td><\/tr>
39<\/td>Shoulder Tap<\/td>Beginner<\/td><\/tr>
40<\/td>Downward Dog Crunch<\/td>Intermediate<\/td><\/tr>
41<\/td>Touch and Hop<\/a><\/td>Intermediate<\/td><\/tr>
42<\/td>Rope Climber Crunch<\/a><\/td>Intermediate<\/td><\/tr>
43<\/td>Lying Windshield Wiper<\/td>Intermediate<\/td><\/tr>
44<\/td>Toe Jacks<\/a><\/td>Intermediate<\/td><\/tr>
45<\/td>Scissor Kicks<\/td>Beginner<\/td><\/tr>
46<\/td>Straight-arm Sit-ups<\/td>Intermediate<\/td><\/tr>
47<\/td>Oblique Crunches<\/td>Intermediate<\/td><\/tr>
48<\/td>Knee Tap Jump<\/td>Advanced<\/td><\/tr>
49<\/td>Shadow Boxing Punches<\/td>Beginner<\/td><\/tr>
50<\/td>Reverse Crunches<\/td>Beginner <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

How to Design a HIIT Core Workout Routine?<\/strong><\/h2>\n\n\n\n

A well-crafted abs workout routine must include a combination of upper ab, lower ab, obliques, and full body exercises. And these exercises must be performed in order to hit your entire core without getting burned out.<\/p>\n\n\n\n

To help you understand, here is a 4-minute abs workout sample:<\/p>\n\n\n\n