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45 Min Tabata HIIT Cardio and Abs Workout


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Push, pull, burn, and sweat your way through this 45 minute workout. There’s no equipment required for this routine, but you will have the opportunity to add light hands weights for added resistance. The full body workout uses a tabata format of 4 rounds of 20 seconds work followed by 10 seconds rest.

Warm Up
Jog in Place + Arm Crossover
Posterior Swing
Standing Arm Hauler

Tabata HIIT Cardio and Abs Workout

Complete each exercise for 4 rounds of 20 seconds work and 10 seconds rest
Straight Arm Jack
Wide / Narrow Pushups / from Knees
Blastoff Lunges / Lunge + Knee Raise
Butt Kick + Overhead Punch
Bear Plank Knee to Elbow / from Knees
Touchdown Jacks / Touchdown Mod Jack
Switch Jumps
Divebomber Pushups / from Knees
Side Squat to Curtsy Lunge / Side Squat
Walkout + T Rotation / Walkout
Lateral 1-2-3
Pushup Jack / from Knees
Jumping Monkeys
Bear Plank Donkey Kick / Fast Feet
Burpee + Opposite Elbow to Knee / Modified

Abs
Complete each exercise for 50 seconds (per side if applicable):
Jack Knife / One Leg
Bear Plank Jump to High Plank / Step Back
Seated Windmill / Knees Bent
High Plank Hip Touches / from Knees

Cool Down
Hip Flexor Stretch
Chest Opener
V-Sit Stretch (3 ways)