HIIT Ab Workout: Shape Up Your Six Pack (Bodyweight Workout)

HIIT is good for abs in two ways. First, it’s proven that HIIT is amazing at fat loss and removing the visceral fat around your abs. Second, you can target your core during an HIIT workout to improve your abs strength and tone. 15 minutes of HIIT exercises will be enough to achieve this ab workout.

HIIT Ab Workout

Burpee 30 secs 30 secs
High knee taps 30 secs 30 secs
Mountain climber 30 secs 30 secs
Plank Jack 30 secs 30 secs
Burpee 30 secs 30 secs
Spiderman Plank 30 secs 30 secs
Mountain climber 30 secs 30 secs
Seated In and Outs 30 secs 30 secs
Burpee 30 secs 30 secs
Lying Leg Raise 30 secs 30 secs
Mountain climber 30 secs 30 secs
Side Plank Raises – R 30 secs 30 secs
Burpee 30 secs 30 secs
Side Plank Raises – L 30 secs 30 secs
Mountain climber 30 secs 30 secs
Total Workout Time – 15 min

The exercise here are designed to target the core but if I have included easier versions if they are too difficult which would allow people of any fitness level to get an excellent core workout.

This HIIT ab workout not only targets your core strength, but it will also get you breathing hard during all the sets, it’s definitely not a standard cardio workout. It’s the perfect 15-minute workout for abs to finish a strength training workout or just by itself. It’s not as intense as some HIIT workouts can be, concentrating on your abs.

High Intensity Intervals:

HIIT Ab workout

All the exercises in this workout target your core. The burpees and the mountain climbers have the added advantage of putting you into an anaerobic state while doing them.

High-intensity intervals in this workout will burn fat off as well as giving your abs a complete workout in 15 minutes. The aim of each set of this workout is to do as many reps as you can in the 30 seconds. Please make sure you activate your core and concentrate on keeping the correct form throughout the whole of the set.

Rest Periods:

If you are standing during the recovery phase, do a little walk around the area in the gym you are exercising. Breathing deeply to get your heart rate down, as close to normal as you can. If your next exercise is on the floor, get into position and relax as you wait for the next set to start.

As with all HIIT workouts, it’s not OK to do this workout every day. Have at least 48 hours rest to allow your nervous system, muscles, and tendons to recover from the last HIIT workout. Remember the improvements you get from HIIT are from the recovery of the workout.

Description of the ab exercises in this high-intensity interval training workout.

These bodyweight exercises really target your abs. If you want add other bodyweight exercises into your workout your can choose a few here.

high knee taps

Apart from strengthening your legs and hip flexors, this really exercise really targets your core muscles.

Stand up straight with your legs hip width apart. Hold your hands out with palms down, at a level that a bit of challenge to bring your knees up to. With intensity, bring your right knee up to your hand. As you bring it down, bring your left knee up to your chest. Get a rhythm going and repeat. Alternate your knees as fast as you can. Do as many as you can in the 30 seconds.

This core exercise is called the standing ab workout.


Stand with your feet shoulder width apart. Squat down by bending your knees, keeping your back straight. Place your hands on the floor in front of you. From the squatting position, lean on your hands and jump your feet backwards into a pushup position. Do the push up by lowering yourself to the ground by bending your elbows and then pushing up again. As you finish the push up, jump your feet back to the forward position. Straighten yourself back into a squat and then stand up and complete the movement with a jump. As you land, repeat this.

The key for abs is to keep your core activated and tight throughout the whole movement. Do as many complete reps as you can during the interval.

Plank Jacks

Although this is a plank jack you will start from a push up position (not a plank position) You should be up on your toes, with your body forming a straight line from your shoulders to your ankles.

As you jump, bend your knees to get power.

In the jump you are going to push your feet apart and land them in a wide position, then jump again and land them together.

Mountain climber

Get yourself into a plank up position on a balance ball being weighted evenly over your hands and toes. Keep your hands shoulder width apart with your back straight and your core engaged. In the pushup position, pull your knee up to your chest. As you push your leg back, bring your other knee up to your chest. Keep your hips down as you run your knees up and down as fast as you can.

Beginners’ mountain climber – if you are struggling with the balance ball, leave it out and do the mountain climbers from a press up position.

Spiderman Plank

Start in a plank position. Make sure your core is engaged and make sure your back is straight. Concentrate on keeping your hips level. Bend your right knee and bring the knee as close as you can towards your right elbow. Return to the starting position and then repeat with your left leg. Do as many of these, alternating between right and left leg for the whole set.

Beginner Spiderman plank – To make this exercise easier, do it in a press up or high plank position instead of a plank position.

Seated in and outs

In a seated position, bend your legs up to your chest with your feet off the floor. Keep your hands from touching the floor. And extend your legs backward and forwards without your feet touching the floor. Do as many of these as you can in the allotted time.

Side plank raises

Start on your side, leaning on your forearm in a side plank position. Your feet should be together. Make sure your core is engaged and raise your hips until your body is in a straight line from your head down to your toes. While holding this position, raise your leg up and down for the durations of this set. Do this on one side for the total duration of the interval.

Beginner Side planks – If it is too difficult to raise your leg, keep both legs still and stay in the hips raised position for the duration of the set.

lying leg raise

Lie down with your legs outstretched and your arms by your side. Keeps your legs as rigid as possible and raise them until your toes are pointing at the sky. Then lower them until your legs are just hovering above the ground. As you keep a steady pace, do as reps as you can during the interval.


That is the HIIT ab workout, now it’s time to turn it over to you.

Grab the HIIT training MP3 and hit the gym, give the abs workout a try and see how you do.

Let me know how you found it by commenting below

enjoy 🙂

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