THE 30 Minute Core Killer High Intensity Interval Workout
I’ve tried every workout under the sun and then some. Some exercises are killer, some are just so-so.
Of course, it’s different for everyone. Some people love the slow flow of gentle yoga, some people love the heart-pounding, tuck-jumps of Insanity. Neither is better than the other, and neither is right or wrong. But when you do find those great workouts, those workouts that either kill-you-so-good, or send you into Endorphin heaven, you connect with them. They become YOUR workout.
Just like High Intensity Interval Training (HIIT).
This type of workout is incredible for blasting fat, pumping up your stamina, sending you into sweaty overdrive, and leaving you used up and worked out (in a great way, of course!). The structure is short, sweet, and to the sweaty point. I also have to mention it isn’t done right unless it’s done INTENSELY.
30 minutes of non-stop moving and pushing… and totally core focused.
HIIT workouts can always different and always hard. Interval workout that is non-stop makes this happen. The moves are constantly changed and for even more fun, include some weights.
With this particular workout, you’re working every muscle group and then some. You’ll thank me later when you wake up the next day finding yourself sore in places you didn’t even know muscle existed – HELLO ABS!
Broken up into 10 parts so it’s completely immersive. For this workout: Start, push, and finish! And don’t forget to focus on holding that core tight through each exercise for maximum return and benefit.
If you’re in the need for more workouts, check out my workouts page for tons of ideas!
THE 30 Minute Core Killer HIIT Workout
Set a timer for 30 minutes, 45 seconds ON, 15 seconds REST – REPEAT 3 TIMES for 30 minutes OR 2 times for 20 minutes (you get the idea)
Complete each move for the 45 seconds, rest 15 seconds, then move onto the next exercise. Each exercise will follow with mountain climbers so get ready and push yourself! If you’d like to make this lower impact, simply perform each move without jumping or leaving the ground and remove the weights or do light weight.
- Bodyweight Squat (or squat jump, holding dumbbell (DB)
- Mountain Climbers
- Plank hold (with alternating same knee to same elbow)
- Mountain Climbers
- High Knees with DB, alternating rotating DB or elbows to knees as you bring knee up
- Mountain Climbers
- Jumping Jacks with alternating floor touch (touch the floor on either side of your feet when you extend your legs out to the side)
- Mountain Climbers
- Sit-ups with weight
- REST 1 Minute
Remember, this should be fun and give you a great workout but if ANYTHING hurts, please stop! But if anything BURNS, please keep going! There’s a huge difference between your muscles burning from the workout and your joints, ligaments and muscles hurting from pain or injury!
If you want more workout, exercise, or fat-blasting food ideas, check out one of the post from when I was training for a Bikini Competition.
Bikini Competition Posts
- Bikini Competition Week 1: Checking In
- Bikini Competition Week 3: Update
- Bikini Competition Diet & Progress Photos
- Bikini Competition Week 4: Progress Photos, Diet Changes, and Workouts
- Bikini Competition Training Program
- Bikini Competition Overall Results
This does sound like a killer workout – pinned!
Woo! Let me know how it goes!