20 Minute Core HIIT Workout For Beginners (Cardio Abs!)

This 20 minute core HIIT workout for beginners will challenge you with 10 core exercises! Build ab muscle and skyrocket your cardio. Let's work! (Follow Along)


20 Minute Core HIIT Workout For Beginners (Cardio Abs!)

The following 20 minute core HIIT workout for beginners will challenge you with 10 core and ab bodyweight exercises. Some of these are with more dynamic nature that will impact not just building a stronger core and ab muscle but will challenge your overall cardio and conditioning too!

This 20 minute core HIIT workout is a circuit routine that can be done by any fitness level trainee.  

Each exercise should be performed for 30 seconds followed by a 30 seconds rest. Once you move through 1 set for each move, it is a single round completed. 

Rest between rounds: 2 minutes 

Rounds to complete: 2

This is complete and follow along 20 minute HIIT core workout video, so you can only play the workout video and replicate all movements just as presented there. 

The core HIIT exercise list: 

1. Straddle to sit out 

2. Standing cross knee to elbow tap 

3. Two level arm and leg raise plank 

4. Static monkey walk 

5. Jump out to jump in 

6. Knee tap cross body plank 

7. 8 high knees to 8 mountain climbers 

8. Shoulder tap to knee and ankle tap combo 

9. Plank ankle taps 

10. Sprinter sit up 

How To Customize This Core HIIT Workout? 

Today's 20 minute core HIIT workout for beginners is built as obvious for the fitness beginner in mind, however, it is always a good idea for you to have a few options on how to modify this routine since it can be too intense or too easy for your current fitness level. With that in mind, let's look up closer the two scenarios mentioned: 

1. In order to make this session easier, you can proceed in two different ways (pick only one of these): 

- Instead to perform a full 20 minutes of this core HIIT workout, do only a single round. This way the session will be 10 minutes duration and will be much easier to be finished. 

- Instead to rest 2 minutes before the two working rounds, increase to 4 minutes rest. Once the between-round-rest finishes, pause the workout video, on a separate stopwatch count 2 additional minutes, once done resume your video and continue. 

2. In order to make this session more intense and tougher, do 3-4 rounds instead of two. This way the workout volume will increase and this will increase the intensity.

In addition, you can decrease the between-round resting period from 2 minutes to 1. Simply once hitting the 1 minute rest mark, rewind forward the workout video so you can jump right to the next working round. Pick one of the two methods mentioned above or if you are too enthusiastic to skyrocket the toughness of the session, combine both and see what happens. 

What Is a Core HIIT Workout? 

The core HIIT workout is a core strength and abs/six-pack workout that combines core and abs exercises in an interval or circuit fashion (could be both), and which includes moves with a more dynamic and athletic nature. All of this combined outcome in a core, cardio and abs workout that will equally build ab muscle for you while improving the cardiovascular system at the same time. Not last, such routines will help you burn additional calories which is highly effective for weight-loss periods. 

Is Core HIIT Workout Good For Beginners? 

The core HIIT workouts are an outstanding way for fitness beginners to build core strength, ab muscle and cardio at the same time. Not just that, but the overall conditioning, strength endurance and stamina will elevate which will lead to better workouts, performance and fitness progress. 

Can You Get An Effective Core and Abs Workout In 20 Minutes?

You can get a killer and complete core and abs cardio workout in 20 minutes if the exercises combined, structure and overall workout volume and intensity are all combined with the trainee fitness level in mind, then you can absolutely get an ultimate and highly efficient core and abs HIIT session in 20 minutes time. 

Can You Get Visible Abs With Core HIIT Training? 

Core HIIT training will help you burn additional calories due to its high intensity and high-effort demand. But in order to lose body weight, fats and to get visible abs, you have to monitor your diet and try to get into at least a slight caloric deficit. Also, add 7-8 hours of sleep each night for optimal hormonal balance and not last, remain consistent with your workouts and these tips above for at least 60-90 days to see optimal results.

How Often Should You Do Core HIIT Cardio Workouts For Best Results? 

In order to get the best possible results with core HIIT training, it is necessary to perform similar sessions 2-3 times per week. Such frequency as a start will help you build the momentum, remain consistent and see results still within the first few weeks of the process. Combine this with a well-balanced diet for even faster results.

3 Beginner HIIT Core Workouts You Can Try at Home or Outdoor

As a fitness enthusiast, the more training options you have, the faster you will teach your body to for new challenges, exercises and movements. For these reasons, below you will find 3 additional and bonus HIIT core workouts for beginners. You can use these anytime needed and all are without any equipment at all.

In addition, there is a link to an article that is dedicated to the workout video you can observe below. If you decide to try any of these, make sure to check the post as well since you will get good and detailed additional information on the topic and workout. 

5 Minute Core Workout For Beginners 

This 5 minute core workout for beginner circuit will challenge your core and cardiovascular system with 7 core and ab exercises. 

30/20 seconds of work/rest for each move. Once done with 1 set for each exercise, the session is over. 

The core and abs exercise list: 

1. Plank forward reach. 

2. Cross knee to elbow bottom up. 

3. V sit heel tap. 

4. Plank ankle taps. 

5. Russian twists. 

6. Short sit out to jump outs. 

7. Sprinter sit up. 

7 Minute Core Workout For Beginners

This 7 minute core workout for beginners will target the whole core, abs and cardio as well. 30/20 seconds of work/rest for each. Once done with a single set for each of the core exercises, the routine is over. 

The core exercise list: 

1. Alternating static monkey. 

2. Plank forward reach. 

3. Straddles. 

4. Plank ankle taps. 

5. Plank short sit out. 

6. One arm plank twist. 

7. V sit to heel tap. 

8. Sprinter sit up. 

15 Minute HIIT Core Workout For Beginners

The following 15 minute core workout for beginner is built by the combination of 9 core exercises. 2 rounds to be completed, 30/20 seconds of work/rest for each. Rest between rounds: 2 minutes. 

The HIIT core exercise list:

1. High to low bird dog plank. 

2. Plank ankle taps. 

3. Jump outs. 

4. Straddles. 

5. Short crab crawl to bottom ups (ankle taps). 

6. Alternating static monkey walk. 

7. Cross knee to elbow to bottom up. 

8. Mountain climber to plank twists (8 to 4 repetitions). 

9. Sprinter sit up. 

Workout Summary

By doing more beginner HIIT core workouts, you will manage to get in overall better shape faster since such movements like the ones included in today's 20 minute core HIIT workout for beginners, will push your body to perform and work in positions requiring smaller angles of the joints. That itself will create additional tension on the core muscles, abs and overall body's balance, strength and endurance. 

In today's article we have reviewed a good 20 minute beginner core HIIT workout that can be done anywhere and when needed. 

In addition, interesting questions were reviewed on the topic such as what is core HIIT workout, is it okay to do similar routines as a fitness beginner, how often to perform such sessions and more! 

What is your favorite 20 minute core HIIT workout for beginners? 

Comment below! 

To your FITter self, 


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More 20 Minute Core & Abs Workouts For Beginners! 

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