Fab Ab HIIT Workout 12 min

Dec
2012
26

posted by on Daily Workouts - 10-15 minutes

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I got in this quick 12 minute workout on Christmas eve. It can be so much harder getting in a workout after too much over indulging but I find it is best to keep up momentum and plus, I knew that doing a workout, even just 12 minutes, will help burn calories. It’s hard being a chef testing new recipes over the holidays, but actually it’s hard for all of us to be around so much tempting delicious food, and especially foods that are not only delicious but that hold happy memories in them as well. But I am hoping that we can be super conscientious and work our will power. Will power is like our muscles and gets stronger the more you use it. So we all have to find our balance between happy and healthy and work with that. But one thing is for sure.. this workout will give you more energy and strength to make better decisions and help boost your metabolism, so all good! Your inner and outer self will be happy you did it! 

 

In this workout I did the High Knees on my rebounder. I usually do skipping or just regular High knees (and so will put that in the exercise description below) but every once in awhile I do them on the rebounder. First, they are fun to do on the rebounder and so it gives a little bit of a boost to make me want to do the workout and also, the rebounder is good to really get the lymph and fluids moving int he body and to more the oxygen around, so that oxygen surrounds all the cells in the body and so is really healthy to do too!  However, I think all jumping around is good for this, so do them however you like best for this workout!

 

Fab Ab HIIT Workout

Workout Breakdown

12 minutes of intervals

Set your timer for 16 rounds of 10 seconds rest and 30 seconds work and go through the following exercises twice:

Burpees
Double Crunches
Mountain Climbers
Side Crunch – left
High Knees
Side Crunch – right
Explosive Jumping Jacks
Ab Chops

 

Workout on Video

 

My Reps

Burpees – 6, 6
Double Crunches – 24, 22
Mountain Climbers – 64, 62
Side Crunch – left – 23, 21
High Knees – 74, 70
Side Crunch – right – 22, 22
Explosive Jumping Jacks – 17, 18
Ab Chops – 13, 13

Exercise Descriptions

Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.

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Double Crunches

 

Laying on ground, bring both knees and chest up to center then release and extend body, with torso and legs both extended but still off ground, arms are held outstretched along sides of body parallel to ground and stay in this position throughout movement. Repeat bringing both knees and upper body in and extending both back out.

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Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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Side Crunch

 

Lie halfway between being on your back and on your side, use the forearm of your bottom arm for support, bend your top arm so your hand is behind your head and have your knees slightly bent. Crunch lifting your torso up and bringing your knees up so that your elbow and knees come close together, go back to start position and repeat.

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High Knees

 

From standing, bring legs up with knees bent one at a time as high as you can. You can put hands out parallel to ground and try to hit hands with knees as you bring them up, alternating legs and doing this as quickly as you can. This exercise is like running on the spot, except that you are keeping back straight and driving knees up high with every rep.

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Explosive Jumping Jacks

 

From standing position, bend knees into squat and reach down touching fingers to sides of feet. Then with an explosive jump, come up into a jumping jack, jumping legs out wide while and bringing arms out at sides and above head, then jump feet back in close together, coming down into squat and touching sides of feet again. This is one rep. Continue repeating movements doing as many reps as indicted or as many reps as you can for time. 

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Ab Chops

 

Lying with back flat on ground, with knees bent and feet on ground and with arms outstretched behind head, sit up and bring hands down between legs towards ground and then reverse the movement back to start position. This is one rep.

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Have a great workout!

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