Day 22: A Whole-Body HIIT and Abs Routine That Requires Zero Jumping

The exercise under is for Day 22 of the SELF 2022 Spring Problem. Take a look at the total four-week exercise program proper here. Or go to the exercise calendar here. For those who’d like to enroll to obtain each day emails for this problem, you are able to do that here.

You’ve made it to your last week of the problem—congrats, #TeamSELF, that is large! These exercises haven’t been simple, and also you’ve completely been crushing them. We wager you may inform by the way you’re feeling throughout these exercises that your power and endurance has already improved after these three weeks.

So we’re going so as to add a last layer of problem: Beginning in the present day, the rest of your cardio routines will embody 5 strikes in the principle exercise circuit moderately than 4. Which means you’ll need to work a little bit longer earlier than you get to that relaxation interval between rounds, however we all know you’re prepared for it!

Your total-body cardio HIIT and abs routine on faucet for in the present day is full of each compound strikes and ones that actually hone in particularly in your core. To your lower-body, we’ve obtained the curtsy lunge and the sumo squat—workout routines that work massive muscle teams and actually get your coronary heart pumping. The inchworm to modified push-up and the plank row will deliver your upper-body into the combination, whereas the flutter kick will actually goal your abs. All these strikes are low affect, making this routine an ideal one for somebody who’s simply not in a leaping temper—or who needs to maintain down the noise stage for his or her neighbors downstairs!

The low-impact theme on this HIIT and abs routine continues on your optionally available EMOM bonus—a four-minute abs finisher! You’ll work each a part of your core (together with these all-important obliques) with the plank shoulder faucet and bicycle crunch.

Able to get began? Seize an train mat and produce it!


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.


  • Curtsy Lunge
  • Inchworm to Modified Push-up
  • Sumo Squat
  • Plank Row
  • Flutter Kick


After your final circuit, strive the bonus EMOM: Do each strikes for the advisable variety of reps aiming to complete in below 60 seconds. When you’ve got time left over, relaxation. On the prime of the following minute, begin once more. Repeat 4 occasions complete (a complete of 4 minutes).

  • Plank Shoulder Faucet
  • Bicycle Crunch

Leave a Comment