• Enabling Your Passion For Healthy Living
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
    • YouTube

Sarah Fit

Enabling Your Passion For Healthy Living

  • Sarah Fit
  • Home
  • PARENTING
    • Pregnancy
    • Postpartum
    • Nursing
    • Parenting
  • RECIPES
    • Kid Friendly
    • Breakfast
    • Lunch
    • Dinner
    • Gluten Free
    • Vegan
    • Vegetarian
  • FITNESS
    • Fitness Videos
    • Prenatal Fitness Guide
    • Abs
    • Legs
    • Bodyweight
    • Strength Training
  • LIFESTYLE
    • Beauty
    • FASTer Way
    • Wellness
    • Motherhood
  • TRAVEL
    • All Travel Posts
    • Boston
    • Cape Cod
  • SHOP
    • FASTer Way To Fat Loss
    • Amazon Shop
    • Shop Instagram

My HIIT Workout For FAST Results

Tweet
Share
Share
Pin3
3 Shares

HIIT stands for High Intensity Interval Training. These workouts helped me get back into shape in as few as 30 minutes a day. I used to take 60 minute long classes or run 6 miles and these kinds of workouts helped me see similar results in half the amount of time.

Here is one of my favorite HIIT workouts that I can do without a gym. No equipment is required. It is not the hardest workout that I currently do but it’s a good place to start, a good one to challenge yourself with if you’re not sure about the intensity. The moves focus on your entire body while burning fat to get you a flatter stomach!

Remember, the idea here is that it has to be challenging enough that you want to give up but you don’t because it’s just 30 minutes long. Double the intensity and reduce the time you spend to see the same or better results.

Full Body Strength + Cardio Workout for Flat Abs

  • Time: 30 minutes
  • Equipment: None
  • Estimate calories burned*: 300

Do the first circuit 3 times through with 30 seconds of rest after the 4th exercise. Take a 1-2 minute recovery after completing the 3 sets, grab some water and then move onto the next 4 exercises in circuit #2. Repeat for 3 sets, again resting for only 30 seconds in between. This should take you less than 30 minutes to complete. For a longer workout, add in a 4th set of each exercise. This will add about 7-8 minutes.

Circuit #1

24 Split Jump Lunge (12 on each side)

24 High Plank Knee to Elbow Cross Body Crunches (12 on each side)

12 Competition Burpees

20 Ab Extensions

Circuit #2

24 Sumo Jump Squats

20 Push Ups

15 Criss Cross Tuck Jumps

1 minute Plank

The Moves

Circuit #1

Split Jump Lunge
540f7299e522c40fdb00277e_580a27158e1d3b538415632e

High Plank Knee To Elbow Cross Body Crunch

High Plank

Competition Burpee

This is like a regular pushup burpee but instead of doing a pushup, you literally lie down on the ground and push yourself up into a high plank before kicking your feet in towards your hands and jumping straight up. Kick feet back out into a high plank before lowering back down all the way onto the ground. Repeat.

Ab Extensions

Ab Extensions

Circuit #2

Sumo Squat Jump

Jump squat

I think you all know how to do this. Legs are wider than hip width apart, toes pointing out at 10 and 2. Lower hips down until quads are parallel with the ground and jump up as high as you can go, thrusting hips forward, squeezing the glutes. Lower back down gently into another squat.

Pushups

Another one you guys know how to do. If you need to, lower down onto your knees but try to do as many first on your toes. If this is easy, put your feet on a surface higher than your hands on a bench or step!

Criss Cross Tuck Jump

crisscrosstuckjump

1 minute Plank

This circuit ends with a 1 minute plank. Just hold it on your forearms. Exhale, pull your belly button in and hold.

Modifications

If you are a postpartum mom, I would omit the jumps at first. Start with walking lunges and speed squats. Instead of the tuck jump, do 50 mountain climbers (25 on each leg). I would also make sure to only lower your legs to 45 degrees on the ab extensions and not all the way to the ground.

For the push ups and planks, you can always drop down to your knees if and when you need to.

Try this workout and let me know how you do! This is the kind of workout that has helped me get back into shape by 9 months post partum.

*calorie burn estimation is based on my own heart rate monitor for a 135 lb 32 year old woman. I burn about 100 calories per 10 minutes of challenging exercise like HIIT or running.

Social Butterfly:

  • Tweet
  • Share on Tumblr
  • Print
  • Email
Tweet
Share
Share
Pin3
3 Shares

Related

Tweet
«
»

Abs, Cardio Workout, Fitness, Intervals and Circuits, No Gym 4

Comments

  1. Kara H says

    October 21, 2016 at 1:57 pm

    love the post partum modifications! I think I was definitely trying to come back too fast after baby and struggled with some back pain so I need to remember about being gentle for awhile before fully getting back into pushing myself harder!

    Reply
  2. Gilly says

    October 21, 2016 at 6:05 pm

    Hi! This looks great. I’m currently 15 weeks pregnant and assume I shouldn’t do this! Have you any previous posts with routines you recommend? Or forget it for a while?

    Thanks. Gilly.

    Reply
    • Sarah says

      October 22, 2016 at 5:08 pm

      I do have prenatal workouts. This should be fine to do actually except for the full extension abs and competition burpee. I would just do the postnatal modifications plus a modified burpee instead by omitting lying down or doing any push up.

      Reply
  3. Etta says

    July 3, 2018 at 1:40 pm

    Do you have some work out for a 60 year old, my core is weak but I need to tone and shrink some belly fat. Just need a little help

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Latest Videos

25-minute Prenatal Workout – Full Body, Medium Dumbbells, Low impact

My Top Tip For Losing The Baby Weight in 2021

At Home Workouts Quarantine Edition

This 14-Day Reset Will End Those Holiday Sugar Cravings

More Videos

Recent Posts

  • Korean Meatballs – Family Macro friendly, meal prep idea! January 31, 2023
  • Tracking Macros while Breastfeeding For Weight Loss January 19, 2023
  • Thriving instead of Surviving The Holidays November 3, 2022
  • How to meet your career and health goals while traveling for work October 25, 2022
  • An Overview of the FASTer Way To Fat Loss – Review September 6, 2022
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter
  • YouTube
  • HOME
  • ABOUT
  • CONTACT
  • DISCLOSURE
  • PRIVACY
  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter
  • YouTube

Subscribe to our list and get your Free printable PDF of my Prenatal Fitness Guide including 6 workouts, 2 for each trimester!

Join the waitlist and learn more about the most efficient fitness and nutrition program on the market and get updates on my upcoming rounds!

Copyright © 2023 · Darling theme by Restored 316

Copyright © 2023 · SarahFit.com

 
Loading Comments...
Comment
    ×
    loading Cancel
    Post was not sent - check your email addresses!
    Email check failed, please try again
    Sorry, your blog cannot share posts by email.