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6 Intense HIIT Workouts For Abs And Obliques

Bicycle crunches tone the abs and obliques
Bicycle crunches tone the abs and obliques
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High-intensity interval training programs approach building muscle and burning fat with a radically different approach. Traditional approaches include lifting weights and steady exercises over longer durations, while the HIIT workouts revolve around short bursts of intense training sessions. It is well established that the HIIT workouts target the muscles with increased accuracy and are ideal for building the abs and obliques.

As this exercise routine targets a host of muscles with increased intensity, it is imperative that you perform adequate warm-up exercises to flex your muscles and improve blood circulation. Additionally, ensure that you have a healthy diet that has tonnes of lean protein along with low quantities of fat, which will greatly help in building a ripped abdomen.

Furthermore, people with a history of joint pains must exercise caution while performing this routine as the HIIT workouts involve the movement of a host of other stabilisation muscles along with the target muscle group.

Now, let us dive in deeper and look closer at the six intense HIIT workouts that you could add to your workout program to build your abs and obliques.


#1 Russian Twist

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The twisting movement of the exercise is very effective in toning the obliques.

Instructions:

Step 1: Lie on the floor in a supine position with feet positioned close to each other. Raise your torso such that it is perpendicular to the floor. Slightly bend your knees before starting the core motion to form an arch with the floor.

Step 2: Bring your arms forward until they are fully extended. Slowly twist your torso to the right until your arms touch the floor.

Step 3: Hold for a second and return to the initial position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times.

Also, read Explosive HIIT Workout Plan To Burn Fat & Reduce Weight.

Important tip: Perform the exercise while holding a dumbbell or a weight plate for added resistance and improved customisability.


#2 Plank

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The plank is an isometric training exercise that activates all the abdominal muscles with unrivalled precision.

Instructions:

Step 1: Lie on the floor in a supine position and keep your feet close together.

Step 2: Push your torso upwards and rest the body on your forearms and toes. Keep the elbows close to the body and ensure that the upper arms are perpendicular to the body while the lower arms are parallel to the floor.

Step 3: Hold the position for 30 seconds and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tip: Perform this exercise while wearing a weighted vest for improved resistance.

Next up: Bicycle Crunch

#3 Bicycle Crunch

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The bicycle crunch is an advanced variation of the regular crunch, which activates the entire core with an added focus on the obliques.

Also, read 7 Fat Burning HIIT Workouts For Women To Burn Calories.

Instructions:

Step 1: Lie on the floor in a supine position and place your feet close to each other. Position your arms behind the head without interlocking the fingers.

Step 2: Bring your left knee towards the chest while simultaneously twisting your torso to the right. Ensure that the elbow and the knee make contact above the abdomen.

Step 3: Pause for a second and return to the initial position. Repeat the same motion on the other side to complete one rep.

Perform the exercise for the recommended number of times.

Important tip: People with lower back problems must exercise caution while performing this exercise.

Next up: Mountain Climber

#4 Mountain Climber

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The mountain climbers not only target the core, but they also activate a host of muscles in the upper and lower body, making it a full body exercise.

Instructions:

Step 1: Lie on the floor in a prone position and transition yourself into a plank such that the body rests on the toes and palms. Ensure that the arms are fully extended throughout the duration of the exercise.

Step 2: Explosively bring your left knee towards the chest while keeping a stationary torso.

Step 3: Hold the contraction for a second and return to the initial position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times.

Important tip: People with a history of knee pain must exercise caution while performing the mountain climbers.

Next up: Reverse Lunge With a Twist

#5 Reverse Lunge With a Twist

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Lunges are traditionally performed to activate the muscles in the lower body. However, with a twist, this exercise also targets the core and the obliques in the abdomen region.

Instructions:

Step 1: Stand straight with feet positioned shoulder-width apart, and place your arms on the side and parallel to the body.

Step 2: Take a step backwards with your left leg and bend until the left knee touches the floor. Twist your torso over the right leg and stretch your right arm outwards.

Step 3: Hold for a second and return to the initial position. Repeat the same motion on the other side to complete one rep.

Perform the exercise for the recommended number of times.

Important tip: Perform the exercise while holding dumbbells for added resistance and improved customisability.

Next up: High Knees

#6 High Knees

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Instructions:

Step 1: Stand straight with feet positioned shoulder-width apart. Place your arms just above the abdomen region such that palms are facing downwards.

Step 2: Explosively pull your left knee towards the torso until it touches the left hand.

Step 3: Bring the left knee back to the starting position and pull the right knee upwards until it touches the right hand to complete one rep.

Repeat the exercise for the recommended number of times.

Important tip: Wear ankle weights while performing this exercise for bettered resistance and improved customisability.

Edited by Kishan Prasad
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