Climb Your Way to a 6-Pack! – 15 Minute HIIT Ab Routine for a Shredded Midsection

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Greg Cleaver Photography

Creating a shredded midsection takes a combination of proper training and diet and since I already covered in a past post How To Uncover That 6 Pack, today we’re going to go over a HIIT Ab Routine to help you create that 6 pack.

To best achieve that ripped midsection it’s key to work your abs from 3 different planes of motion; frontal, sagittal and reverse. High intensity ab training is also a great way to help burn fat and get those abs poppin’ asap.Β  So, keep rest minimal and feel that burn!

This routine is set up as a high intensity circuit to help you hit all angles, burn more fat and carve out that midsection. Mountain climbers are beneficial for both muscular and cardiovascular fitness and are an excellent way to engage the core as well as the shoulders, arms, legs and glutes. I have incorporated a few variations of Mountain Climbers into this routine to keep things exciting and to really challenge your core.

Each exercise will performed for 30-60 seconds in sets of 2 with 30 seconds of rest in between sets for a total of 15 minutes. Perform 2-3 times per week in addition to your regular fitness routine.

Set 1

  • Forearm Plank – 60 seconds
  • Mountain Climbers – 30 seconds

Rest 30 seconds

Set 2

  • Right Side Plank – 60 seconds
  • Cross-body Mountain Climbers – 30 seconds

Rest 30 seconds

Set 3

  • Left Side Plank – 60 seconds
  • Cross-body Mountain Climbers – 30 seconds

Rest 30 seconds

Set 3

  • Leg Raises – 60 seconds
  • Plank Jack Mountain Climbers – 30 seconds

Rest 30 seconds

Set 4

  • Reverse Crunches – 60 seconds
  • Plank Jack Mountain Climbers – 30 seconds

Rest 30 seconds

Set 5

  • Stability Ball Jackknife or Pull In – 60 seconds
  • Stability Ball Mountain Climbers – 30 seconds

Rest 30 seconds

Set 6

  • Bicycle Crunches or Russian Twists – 60 seconds
  • Mountain Climbers – 30 seconds

Rest 30 seconds

Set 7

Forearm Plank – 60 seconds

DONE!

 

 

 

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3 thoughts on “Climb Your Way to a 6-Pack! – 15 Minute HIIT Ab Routine for a Shredded Midsection

  1. Hi E.
    I have some real upper body deficiency. Due to chronic muscle pain my upper body (shoulders and upper back) are really weak, making mountain climbers exceptionally hard. Can you recommend some exercises to strengthen my shoulders and back. Thanks, and love your blog.
    xo

    Like

    • Hi Geri. While it can depend on what is causing your pain, what I can tell you is the most important thing you can do is make certain you are using proper form when doing any type of exercise. This means keeping your core tight, using proper foot placement and not allowing your head to come forward (an issue many of us with neck pain and shoulder pain tend to do) When performing any exercise use the mirror to watch your form and perform you reps slowly with control. As for strengthening the back and shoulders here is a great video to help you get started. https://www.youtube.com/watch?v=6vfamrwD7ks

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