ABS on FIRE! 🔥 45 MIN Full Body HIIT Workout for Six-Pack Abs (With Weights)
Dec 26, 2025
Description
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 568
Weights Used: 15-35lbs [7-16kg]
Intervals: 35/15
Workout Breakdown:
00:00 Intro
00:25 Warm-Up
03:15 01 - Jack Press Core Twists
04:05 02 - Alt Side Lunge Switch Drives
04:55 03 - Golfer Swings L
05:45 04 - Golfer Swings R
06:35 05 - Alt Cross-Drive Pike Thrusts
07:25 06 - Table Twist Press Step-Outs L
08:15 07 - Table Twist Press Step-Outs R
09:05 08 - Shin Huggers
09:55 09 - ISO Hi-Low Bike Taps L
10:45 10 - ISO Hi-Low Bike Taps R
11:35 11 - DB Sit-Ups
12:25 12 - DB Oven Stuffers
13:15 13 - Pull-Down Crunch Drives
14:05 14 - ISO Kneeling Swing Drive Press L
14:55 15 - Racked Core Drives Twists L
15:45 16 - DB Oblique Drives L
16:35 17 - ISO Kneeling Swing Drive Press R
17:25 18 - Racked Core Drives Twists R
18:15 19 - DB Oblique Drives R
19:05 20 - Hi-Low Plank Jacks
19:55 21 - DB Plank Pull-Overs
20:45 22 - DB Axe Swing Sit-Ups
21:35 23 - Lying Turkish Sit-Ups L
22:25 24 - Side Oblique Drive Press L
23:15 25 - Lying Turkish Sit-Ups R
24:05 26 - Side Oblique Drive Press R
24:55 27 - Rocking Rev Plank Drives
25:45 28 - DB Trunk Twist Drives
26:35 29 - Side Drop Shuffles L
27:25 30 - Pendulum Ab Swings L
28:15 31 - Side Drop Shuffles R
29:05 32 - Pendulum Ab Swings R
29:55 33 - Plank Jack Pikes
30:45 34 - S2S Pike Crawls
31:35 35 - Lint Roller Sit-Ups L
32:25 36 - DB X-Tap Crunch L
33:15 37 - Lint Roller Sit-Ups R
34:05 38 - DB X-Tap Crunch R
34:55 39 - Cross-Clean Step-Backs
35:45 40 - RDL Mud Walks L
36:35 41 - RDL Mud Walks R
37:25 42 - DB Sit-Ups
38:15 43 - Alt Seated Core Flys
39:05 44 - Reverse Crunches
39:55 45 - DB Extended Jackknives
40:45 46 - OH DB Flutter Kicks
41:50 Cool Down Stretch
