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This 15-minute HIIT workout will give you a strong and fabulous core

Published on:6 February 2021, 14:50pm IST
If you are looking to strengthen your core and do not have time to go to the gym, then add this 15-minute HIIT workout to your fitness regime!
Geetika Sachdev
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Work out your core at home, without any equipment. Caption: Shutterstock
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It was in 2020 that we learnt the most important lessons of our life: health is wealth. It isn’t that we hadn’t heard this phrase countless times before, but it was the year of the pandemic that reinforced this belief in us. Of course, we spent a lot of our time making banana bread and dalgona coffee, but at the same time, we made sure fitness was a priority. As gyms remained shut, we had no choice but to find ways to innovate our exercise routine! 

Keeping that spirit alive, today we are going to suggest one of the most effective HIIT workouts for your core. You no longer have excuses to make, because this will take just 15 minutes of your time. Plus, you don’t need any equipment. 

Although this workout focuses on your core, it’s also going to impact some other muscles in your body. So, are you ready to get started?

Before every workout, make sure to do a little warm-up by spot jumping and doing some easy stretches. It will raise your heart rate and help your body transition into complex moves with much ease.

Now, let’s introduce you to this HIIT workout 

Start with a squat to alternating reverse lunge

After your warm-up, get ready for the intense HIIT workout with this move.

Here’s how to do it:

1. Stand with feet just a little wider than shoulder-width apart, toes slightly turned out, and hands right in front your chest.
2. Move your hips back and bend knees to drop down to a squat position.
3. Straighten legs to return to standing position, keeping your chest lifted and back straight.
4.  Immediately step the right foot back and bend knees to 90 degrees to drop down to a lunge position.
5. Push through the left heel to return to standing, then immediately step left foot straight back and bend knees to 90 degrees to drop down to a lunge position.
6. Do this at least 5-6 times, and as fast as possible. 

HIIT workout
100 squats a day keeps cellulite away.
Next, do hollow body rock with knee to elbow

This move is amazing to get rock-solid abs!

Here’s how to do it: 
  1. Lie face up on a mat with legs straight, feet lifted, and toes pointed forward.
    2. Bending the right elbow, place your right palm over your ear.
    3. Draw the right knee to meet the right elbow. Keep the left leg straight and left arm down at your side.
    4. Engage your core, while pressing your lower back into the mat, and looking straight ahead.
    5. Rock back without changing body position.
    6. Focus on maintaining this position, as your rock forward
    7. Repeat, then switch sides, so that your left elbow and left knee meet.
Follow with lateral bear crawl

This exercise is ideal to work out your abs, gluteus medius and the adductors. Sounds exciting, doesn’t it?

HIIT workout
Get on all fours and crawl your way to a better figure. Image courtesy: Akshay Gupta via Creative Commons
Here’s how to do it:

1. Start on your hands and knees.
2. Keep your back flat, and use your core to lift your knees off the ground a few inches.
3. Step hands and feet to the left twice, then step hands and feet to the right twice.
4. Repeat this 5-6 times.

Finish with superman hold with underhand pull-down

This is an effective exercise to strengthen your back muscles.

Here’s how to do it:

1. Lie facedown on a mat, arms fully extended in front of you, palms up.
2. Squeeze your glutes and simultaneously lift arms, legs, and chest off the floor.
3. Bend both elbows, pulling hands down past your ears, while actively using your lats to pull down your shoulders.
4. Pause for a moment, then return arms back to their starting position.
5. Repeat 5-6 times. 

Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.