Six Pack Guinea Pigs

The way I've set this up, this whole workout should take about 1 hour, including the abs.  If you are low on time, do only 1 round of each set (20 minutes, including abs) or 2 rounds (40 minutes, including abs). The great thing about HIIT-style workouts is that you can keep them short but still get an intense workout!  After all, a shorter, intense workout is WAY better than nothing!

So NO EXCUSES! 

Set an interval timer for 3,6 or 9 rounds of 50 sec work, 10 sec rest.  Then start movin'!  Each exercise is timed, so write down how many reps you completed for each exercise and try to maintain that or beat it each repeated time.

Printable PDF

You'll Need:

Repeating Interval Timer

Jump Rope

Bench

Bar or Countertop

Dumbbells

Warm-up: 10-Minute Abs Routine

45 sec Right Side Plank with Hip Dips

rest 15 sec

45 sec Left Side Plank with Hip Dips

rest 15 sec

45 sec Plank Twisters

rest 15 sec; Repeat sequence 2 more times!

1 min Boat Pose (knee-ins opt)

The Workout: 

Set 1: Perform 1-3 times in a row with no extra breaks (50 sec work/10 sec rest)

Lat Pull-Downs

Elevated Close-Wide Push-Ups

Jump Rope

Set 2: Perform 1-3 times in a row with no extra breaks (50 sec work/10 sec rest)

Side Lunge on Step with a Shoulder Press

Reverse Pull-Up

Jump Rope High Knee Skips

Set 3: Perform 1-3 times in a row with no extra breaks (50 sec work/10 sec rest)

Skaters with Cross Punch (weighted, opt)

Forward Lunge w/ Bicep Curl to Reverse Lunge w/ Tricep Kick-Back

Jump Rope

Bonus Giant Set: (50 sec work/10 sec rest)

Repeat all exercises from the top, one time each, no breaks!