Day 13: An Agility and Abs HIIT Routine to Crank Up the Sweat

The exercise under is for Day 13 of the SELF 2022 Spring Problem. Take a look at the complete four-week exercise program proper here. Or go to the exercise calendar here. In case you’d like to enroll to obtain each day emails for this problem, you are able to do that here.

It’s your final exercise of the second week of the problem—you’re nearly midway carried out! And we now have a sweat-fest on faucet to shut out the week robust: an agility and abs HIIT routine that’ll actually go away you breathless.

On this exercise, you’ll alternate between conventional cardio moves and conventional abs moves, with a hidden objective in place: These strikes can be honing your agility. Each of the cardio workouts right here, the skater hop and the crab stroll to leap, have you ever shifting laterally. Lateral motion takes place in what’s known as the frontal airplane of movement. It’s totally different from the sagittal airplane of movement (shifting ahead and backwards), the place many people are inclined to spend a lot of our exercise time and far of our each day life, doing strikes like urgent, squatting, deadlifting, and even strolling. However including frontal airplane workouts are important as a result of they mimic extra of the actions you’ll do in on a regular basis life—say, shifting to the facet to get right into a automobile or shuffle down a row of movie show seats. This helps hone our agility and permit us to vary instructions shortly.

This exercise can also be heavy on core work due to the bicycle crunch, which narrows in in your obliques, and the plank shoulder faucet, which actually fires up your stabilizing transverse abdominis muscles as you increase one hand off the ground and cut back your stage of assist. By alternating between cardio strikes and core workouts, you’ll hold your coronary heart price up and your core firing repeatedly.

Reminder: As a result of there may be leaping on the docket for at the moment on this abs HIIT routine, a very good warm-up earlier than the exercise is essential—that is positively not one the place you wish to enter chilly! Put aside a couple of minutes to get your blood flowing by strolling and performing some body weight workouts, like high-knee marches, leg swings, and glute bridges, or do this dynamic warm-up as an alternative! On that notice, if leaping isn’t in your schedule for at the moment, it’s completely wonderful to switch. You may take out the hop within the skater and do the train as a shuffle, and take away the bounce within the crab stroll to leap, merely squatting down and reaching towards the sky with momentum as a substitute.


Full every train for the chosen work/relaxation interval:

I = 30 seconds work, 30 seconds relaxation
II = 40 seconds work, 20 seconds relaxation
III = 50 seconds work, 10 seconds relaxation

Relaxation 60 seconds between rounds. Full 2 to five rounds.


  • Skater Hop
  • Bicycle Crunch
  • Crab Stroll to Leap
  • Plank Shoulder Faucet


After your final circuit, strive the bonus transfer for 60 seconds.

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