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35-Minute HIIT Ab Workout (HIITStrong 35, Day 8)

High intensity interval training (HIIT) for your ABS and CORE! This 30-minute HIIT Ab Workout combines dumbbell ab exercises with bodyweight cardio and core exercises to work your midsection from EVERY angle — lower abs, upper abs, obliques and deep transverse abdominal muscles!

This is DAY 8 of our HIITStrong 35 Full Body Workout Plan

Jump to HIIT Ab Workout Outline

A HIIT workout to target the abs and core! 

This HIIT ab workout with weights combines high-intensity cardio with 12 of the best ab exercises to work your core from every angle (and burn belly fat).

Is HIIT good for abs?

YES! Did you know the core is composed of as many as 35 different muscle groups connecting into the pelvis from the spine and hip area?! (SportsMD)

High intensity workouts use full body exercises that engage multiple muscles groups to build muscle and burn fat.

So this is not just a HIIT workout for abs and obliques, but truly a HIIT workout for your ENTIRE CORE and midsection.

Tone your abs AND raise your heart rate in this dumbbell HIIT abs workout at home.

High Knees | HIIT workout for abs and obliques

What are the best HIIT ab exercises?

  • Plank and Side Plank
  • Mountain Climbers and Plank Jacks
  • Push Ups
  • Wood Chops
  • Weighted Ab Exercises
  • Unilateral Strength Training
  • Bicycle Crunches and Russian Twists

These are some of the best abdominal exercises to build six-pack abs at home. But nutrition plays a big role in getting strong, defined ab muscles too!

HIIT Ab Workout with weights | HIIT Workout Plan Day 8

35-Minute HIIT Ab Workout with Weights

Build strong abs and burn calories with this high intensity dumbbell ab workout at home (no crunches)!

Alternating intense isometric bodyweight moves (hello planks), with weighted ab exercises, and high intensity cardio and core exercises (hello mountain climbers).

Increase core strength and decrease body fat with this HIIT workout for ABS! Add these 12 HIIT ab exercises to your weekly training routine one to two times a week.

Workout Equipment:

A medium set of dumbbells and towel or glider.

I recommend 5-25 lbs depending on your fitness level. I’m using 15 and 20 lb dumbbells in this workout.

The Goal: The last 2-3 reps of each exercise should feel challenging to complete; that means you chose the right weights.

Workout Instructions:

Click here to follow along with the HIIT Ab Workout video at the top of this post.

I’ll be your personal trainer and coach you through the entire workout, keeping track of the timed intervals, providing exercise form cues and modifications.

Alternatively, work through the 12 HIIT ab exercises below at your own pace.

The workout format:

  • 3 Circuits, repeating each circuit x2 before closing it out and moving on to the next circuit.
  • 3-5 Exercises Per Circuit, dropping the number of exercises per circuit as we go.
  • Time Drop Format (with limited rest periods): Circuit one is 45 seconds of work and 15 seconds of rest; circuit two is 40 seconds of work and 20 seconds of rest; circuit three is 30 seconds of work and 15 seconds of rest.
  • Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
Leg Lowers with Dumbbell Overhead | Best Abdominal Exercises At Home

HIIT Core Workout

CIRCUIT ONE

(45 seconds work, 15 seconds rest)

  1. Downward Facing Dog to Bear Crawl + Push Up to Bear Crawl
  2. Bear Crawl + 2 Plank Jacks
  3. Reverse Lunge + High Knee Transfer + Single Arm Press
  4. Single Leg Deadlift + Knee Drive, R/L
  5. Dead Bug

X2

CIRCUIT TWO

(40 seconds work, 20 seconds rest)

  1. 4 Cross Body Mountain Climbers + 1 Plank Dumbbell Pass
  2. Wood Chop, R/L
  3. Leg Lowers
  4. Bound + Burpee + High Knees Back

X2

CIRCUIT THREE

(30 seconds work, 15 seconds rest)

  1. Lateral Bound Towel Slams
  2. Single Leg Mountain Climbers, R/L
  3. Slider Hamstring Curls

X2

Bonus 1-Minute Burnout: Single Arm Forearm Plank

12 Best HIIT Ab Exercises At Home

1. Downward Facing Dog to Bear Crawl + Push Up to Bear Crawl

Targets: Posterior chain (backside of the body), deep transverse abs, lower abs, upper abs, obliques, quads, calves, hips, erector spinae, shoulders, chest and triceps.

Down Dog to Bear Crawl and Push Up | hiit ab workout at home

How to do Downward Facing Dog to Bear Crawl + Push Up to Bear Crawl:

  1. Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees. Actively press your hands into the mat as you tuck your toes under.
  2. As you exhale, lift your knees off the mat straightening your legs as you press your hips up towards the ceiling. Hold this downward dog position, pressing your chest towards your thighs.
  3. Then, find a bear crawl position by tucking your toes and dropping your knees to hovering just 1-2″ inches off the mat. Back is flat, shoulders stacked over wrists.
  4. Jump back into a high plank, creating a straight line from head to heels.
  5. Next, perform a push up by slowly lowering your chest down towards the ground.
  6. Once at the bottom of your push up, exhale as you push back up into high plank.
  7. Then, jump your feet back into a bear crawl position with your knees hovering off the mat.
  8. That’s one rep. Repeat this sequence for 45 seconds.

Modification: Follow Rachel, on the left, and drop your knees to the mat as needed. Performing modified planks, bear crawls and push ups from your knees.

2. Lateral Bear Crawl + 2 Plank Jacks

Targets: ENTRIE CORE — deep transverse abs, lower abs, upper abs, obliques, glutes, outer glutes (used for side-to-side movements), hips, calves, back, and shoulders.

bear crawl walk | HIIT Ab Workout

How to do Lateral Bear Crawl + 2 Plank Jacks:

  1. Start in a table top position on all fours, shoulders stacked over wrists and hips stacked over knees.
  2. Tuck your toes under and lift your knees 1-2″ off the mat, finding a bear crawl position with abs engaged. Try to keep your knees close to the mat, maintaining a neutral, flat back and spine.
  3. Walk laterally to the left by moving your left hand and left foot out, followed by your right hand and right foot. Take two lateral crawls to the left.
  4. Then, jump back to a high plank position.
  5. Once in high plank “jack” both legs out for two plank jacks.
  6. Then jump your feet back in to bear crawl and walk laterally to the right.
  7. Repeat this sequence.

Modification: Follow Rachel, on the left, and perform the bear crawl from your knees. Omit the plank jack and instead, tap one foot out at a time for a low impact option.

3. Reverse Lunge + High Knee Transfer + Opposite Arm Press

Targets: The reverse lunge targets the legs, quads (thighs) and gluteus maximus (butt). Adding the high knee transfer and single arm shoulder press targets the hip flexors, lower abs, obliques, core and shoulder muscles. 

reverse lunge and balance single arm press

How to do a Reverse Lunge + High Knee Transfer + Single Arm Press:

  1. Stand with feet hip-width apart, holding a pair of dumbbells at your sides, neutral grip (palms facing in towards your thighs).
  2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Then squeeze your left leg glute, driving your back, right leg forward as you stand up. As you do so, drive the dumbbells up to shoulder height and challenge your balance by pulling your right knee up parallel to your right hip. Balancing on your left standing leg (soft bend in your standing leg).
  4. Then, transfer the weight by planting your right foot on the ground and driving your left knee up in line with your left hip.
  5. After you transfer the weight to your right leg, press the dumbbell in your left hand overhead. That’s one rep.

4. Single Leg Deadlift + Knee Drive

Targets: The posterior chain (backside of body) — glutes, hamstrings, lower back and core muscles.

This single leg stability exercise will challenge your balance, abs and obliques!

single leg deadlift and knee drive | bodyweight core training

How to do a Single Leg Deadlift + Knee Drive:

  1. Start standing with feet hip-width apart, knees bent. Transfer your weight into your right foot and kickstand or float your left foot off the ground. Balancing on your right leg. Place a set of dumbbells in an “L” shape to frame your front right foot.
  2. With your right knee bent, hinge at your hips (hip flexors), extending your left leg long behind you as you lower to tap the dumbbell in front of your right foot with your left hand. Keep your hips square to the mat.
  3. You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement.
  4. Then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward. As you do so, perform a knee drive on the left knee.
  5. Hinge at the hips again, extending your left leg long behind you as you lower to tap the dumbbell to the side of your right foot with your left hand.
  6. Then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward. As you do so, perform a knee drive on the left knee.
  7. Switch sides, performing single leg deadlifts on the left leg during the second set.

5. Dead Bug

Targets: Rectus abdominis (six pack ab muscles), transverse abs, obliques and hip flexors.

dead bug | best ab exercises

How to do a Dead Bug:

  1. Start lying on your back, core activated to press your lower back into the mat.
  2. Lift your feet off the mat with knees bent at a 90-degree angle (knees stacked on top of hips), and extend your hands straight overhead.
  3. Contract your ab muscles as you extend your right arm overhead while simultaneously straightening your left leg. Return to the starting position.
  4. Then extend your left arm overhead while simultaneously straightening your right leg. Return to the starting position.

Modification: Decrease range of motion as needed by keeping legs bent.

6. 4 Crossbody Mountain Climbers + Plank Dumbbell Pass

Targets: Arms, shoulders, back, legs, glutes, quads, abs, obliques and core.

plank mountain climbers and db pull through | hiit abs with weights

How to 4 Crossbody Mountain Climbers + Plank Dumbbell Pull Through:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
  2. Place one dumbbell horizontally just behind your right hand on the mat.
  3. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  4. Then perform 4 crossbody knee drives — pulling right knee towards left elbow and left knee towards right elbow. Repeat this motion at a rapid pace, as if ‘running’ in a plank position.
  5. Then, hold high plank, keeping your core stable, as you reach across your body with your left hand to pull the dumbbell across your body. The dumbbell is now just behind your left hand on the mat.
  6. Repeat this sequence, performing 4 mountain climbers, then pulling the dumbbell to the opposite side of the mat.

Modification: Follow Rachel, on the left, and perform four single leg knee drives from a modified, kneeling plank. Alternatively, you could add an incline to plank by placing your hands on a chair or bench.

7. Staggered Wood Chop

Targets: The entire midsection — deep transverse abdominis muscle, oblique muscles, legs, hips, glutes, back and shoulders.

cross body chop | dumbbell ab exercises

How to do a Staggered Dumbbell Wood Chop:

  1. Start standing in an athletic, staggered-stance — right foot forward, left foot back. Soft bend in your knees, core engaged. Hold one dumbbell horizontally between your hands (holding one head of the dumbbell in each hand).
  2. Bend your knees as you bring the dumbbell to the outside of your left knee.
  3. Then exhale as you use your legs, hips and glutes to drive the dumbbell crossbody, extending your arms up overhead on the right side. Think left knee to right shoulder.
  4. Lower the dumbbell with control back towards your left knee, returning to the starting position, and repeat this movement.
  5. Switch sides on the next set and perform a dumbbell wood chop on the left side of the body.

8. Leg Lowers (Leg Lifts)

Targets: Deep transverse abs, lower abs, hips and thighs.

leg lowers | best abdominal exercises

How to do Alternating Leg Lowers:

  1. Lie on your back, holding one dumbbell straight overhead (one head of the dumbbell in each hand).
  2. Extend your legs straight up so they’re parallel with your arms, slight bend in the knees, feet are flexed.
  3. Keeping your low back pressed into the mat, brace your core and and slowly lower you right heel towards the mat.
  4. Then exhale as you raise the right foot back up to meet the left foot.
  5. Repeat on the left leg; lowering you left heel towards the mat.
  6. Continue this pattern, alternating legs with each lower.

Modification: Follow Rachel, on the left, and decrease the range of motion by bending your knees instead of straightening your legs. The longer the lever the harder this exercise will be. You can also omit the overhead dumbbell hold. Rather place your hands at your sides on the mat.

9. Bound + Burpee + High Knees Back

Targets: Legs, glutes, quads, hip flexors, hamstrings, calves, shoulders, abs and core.

A great full body HIIT exercise to increases power, agility and coordination.

bound, burpee and high knees | HIIT Workout for your abs

How to do a Bound + Burpee + High Knees Back:

  1. Start standing in an athletic stance, feet shoulder-width apart, knees bent, ready to move. Place a dumbbell horizontally on the ground a few feet in front of you.
  2. Hinge at the hips, pressing your butt back towards the wall behind you.
  3. Then press through your heels, using the power in your hips to bound forward toward the dumbbell, landing softly with a slight bend in the knees.
  4. Immediately perform a burpee by planting your hands on the mat and jumping back into a high plank. Hold high plank for a second, then jump your feet back in and return to a standing position.
  5. Return to the back of your space (where you started) by performing high knees back, driving your right knee up to your chest, then your left knee, alternating high knees as you propel yourself back.
  6. That’s one rep.

Modification: Follow Rachel, on the left, and omit the forward bound by instead performing a loaded squat walk up towards your dumbbell. You may also omit the burpee and instead perform a squat and dumbbell pick up.

10. Lateral Bound Towel Slams

Targets: Total body — legs, glutes (specifically outer glutes and abductors), hamstrings, quads, calves, upper body, shoulders, deltoids, back and core.

A great HIIT exercise to raise your heart rate while working your abs and core. 

lateral bound towel slams | hiit abs

How to do Lateral Bound Towel Slams:

  1. Start standing in an athletic stance, feet hip-distance apart, knees are bent, ready to move. Hold a towel in both hands.
  2. Drive off your right leg to bound laterally to the left side of the mat, performing a lateral jump squat and landing softly.
  3. As you bound laterally, fully extend your arms overhead, pulling the towel above your head.
  4. With controlled force, slam the towel onto the ground, finding the bottom of a squat position. You should feel your core and arm muscles working as you slam the towel down.
  5. Then, pick the towel back up and immediately bound laterally to the right side of the mat. Again, fully extend your arms overhead, pulling the towel above your head.
  6. With controlled force, slam the towel onto the ground again.
  7. Repeat, alternating the lateral movement and towel slam.

11. Single Leg Mountain Climbers

Targets: Arms, shoulders, back, legs, glutes, quads, hip flexors, abs, obliques and core.

An extremely challenging, advanced ab exercise!

single leg mountain climbers | Advanced Ab Workout

How to do Single Leg Mountain Climbers with a Slider:

  1. Start in high plank position with your shoulders stacked over your wrists.
  2. Place a towel, slider or glider under your right toes.
  3. Then lift your left foot off the mat and pull your left knee towards your chest while engaging your abs. Right leg is straight out behind you with right toes on a towel or glider.
  4. From here, pull your right knee toward your chest as you kick your left leg back behind you (essentially a reverse bicycle crunch). Left foot floating off the ground.
  5. Then, slide your right leg back behind you as you drive your left knee back towards your chest to return to the starting position.
  6. Repeat this pattern.

Modification: Follow Rachel, on the left, and keep your left knee on the mat, right toes on a towel or glider. Pull your right knee in towards your chest, send it back, then sweep your right leg out to the side in a half circle motion. Alternatively, you could perform bird dog from a table top position.

12. Slider Hamstring Curls

Targets: Hamstrings, glutes, lower back and core.

slider hamstring curls | core workout

How to do Slider Hamstring Curls:

  1. Lie on your back with your knees bent at 90 degrees, heels of both feet on a slider or towel. Arms flat at your sides.
  2. Engage your core and press through your heels to raise your hips off the ground, squeezing your glutes.
  3. Keeping your hips lifted (in a glute bridge). Then slide your heels out, away from your body, trying to fully extend your legs. Hold for a second.
  4. Then drive through your heels, pressing the slider into the ground to return the heels towards the glutes. Returning to the starting position.

Modification: Follow Rachel, on the left, and perform a single leg slider hamstring curl by placing the towel or slider under your right heel for the first set, switch sides on the second set.

HIITStrong 35: FREE Full Body Workout Plan

A 2-week, high intensity strength training program designed to help you build muscle, burn fat AND train like an athlete at home!

If you liked this chest and back workout at home, download the FREE, 2-Week Full Body Workout Plan.

HIITStrong full body workout plan

Ready for more? HIITStrong 35 Day 9: 35-Minute Legs: Isometrics + Power + Mobility

Pin this HIIT Ab Workout (HIITStrong 35, DAY 8)

HIIT Ab Workout with weights | Full Body HIIT Workout Plan Day 8

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2 comments
  1. I am a day behind in your new hiit strong 35 so I just did day 8…whoa!!!! amazing!! the mountain climber with a slider was a new one for me and it was super challenging, had to tap down on one side in between switching but definitely adding it to my challenging moves to ace! Thanks so much for all your hard work!!

    • Katie! WAY TO GO! I’m so glad you’re loving the workouts and that single leg mountain climber is a CHALLENGING MOVE (but always good to have something to strive for)! Keep up the great work! -Lindsey