ABS + OBLIQUES HIIT | 15 Minute FLAT BELLY Workout without Equipment (“The Dirty Dozen”)

Okay, confession time:  this workout almost knocked me out.  And not because it’s the hardest workout I’ve ever done (though, as far as ab workouts go, it actually is one of my toughest), but because marathon training is getting close to “peak week” and I am toast!  I ran 24 miles at a little bit faster than my goal pace (and, by the way, woo hoo for that!) on Sunday and I could barely move yesterday when I went to film this workout.  Every inch of me was stiff and sore!

Thankfully, everything loosened up and I’m very nearly back to normal today, but it was a real Aha! moment for me:  I need to get ahead of my recording schedule and do Monday’s workouts on Friday, or at least over the weekend.

So.  Lesson learned.  This workout is challenging, especially if you’ve just recently run a long way.  🙂

I categorized this exercise video as Beginner + because it moves along very quickly – the moves themselves aren’t terrible until you get to the last pair, which, if you’re following along in real time with me in the video, you can see that I really struggled with!

On camera, I performed the “easiest” modification of the exercises.  If you’d like to make this workout harder, you can do the more advanced versions.  Let me know if you have any questions, I’m always happy to help!

ABS + OBLIQUES HIIT Workout Breakdown - Pahla B Fitness

ABS + OBLIQUES HIIT | 15 Minute FLAT BELLY Workout without Equipment (“The Dirty Dozen”)

Set your timer for intervals of 12 seconds.  Perform the exercises in pairs, alternating between the two moves for a total of 12 intervals (6 times each), then take a 12 second rest and move on to the next pair.  This workout doesn’t need any equipment and takes a little over 15 minutes.

  • Mountain Climbers + Plank Hold
  • Heel Touches + Toe Reaches
  • Russian Twists + Snow Angels
  • Bicycles + Side Scoops (do three intervals on each side)
  • Starfish + Jackknifes
  • Mermaid Tails + Open Knee Sit Ups

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/VW45IUxJ5VA


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