8 Best Hiit Ab Workout to Sculpt Your Core and Burn Belly Fat Fast

Looking for a shorter ab workout you can do at home? This quick 10-minute at home HIIT ab workout will help you activate your core, burn calories, build endurance and help you achieve a flatter stronger midsection with no equipment!

Not only will this HIIT ab workout target every muscle in your core including your upper abs, lower abs, obliques, transverse abdominis and deep stabilizers, it will also get your heart rate up enough to burn fat.

8 Best Hiit Ab Workout to Sculpt Your Core & Burn Belly Fat Fast

1. Plank – Total Core Stability

Targets: Transverse abdominis (deep core), rectus abdominis, obliques, shoulders, glutes, lower back stabilizers

How to do it step by step:

1. Start in high plank: hands directly under shoulders, fingers spread wide.
2. Extend legs back, feet hip-width apart, toes tucked.
3. Form a straight line from head to heels — no sagging hips or piking up.
4. Tighten core (pull navel toward spine), squeeze glutes, keep hips level.
5. Gaze slightly forward (neutral neck).
6. Breathe steadily — inhale/exhale slowly, no breath holding.
7. Hold for full time.
8. Time: 30–60 seconds (build up gradually)

Why it works: The plank is a full-body isometric powerhouse. It activates the transverse abdominis (the deep “corset” muscle that wraps around your waist and pulls it in), rectus abdominis, obliques, and posterior chain (glutes, lower back) to resist spinal extension and rotation. This builds true core stability, protects the spine, improves posture, and burns calories through sustained tension — foundational for a strong, flat midsection and injury prevention.

2. Bird-Dog Crunch – Core & Coordination

Targets: Transverse abdominis, rectus abdominis, obliques, lower back (erector spinae), glutes, shoulders

How to do it step by step:

1. Begin on hands and knees — hands under shoulders, knees under hips, back flat.
2. Engage core — pull navel toward spine.
3. Exhale → extend right arm straight in front (thumb up) and left leg straight back (toes pointed).
4. Keep hips level — no rotation or sagging.
5. Inhale → slowly pull right elbow and left knee toward center (touch under belly if possible).
6. Exhale → squeeze core at crunch, then extend back out to start.
7. Repeat on same side or alternate.
8. After 30 seconds, switch sides.

9. Reps estimate: 10–15 reps per side

Why it works: This move trains anti-extension and anti-rotation while crossing the midline (i.e. opposite arm/leg). It activates the deep core muscles to stabilise the spine, strengthens the lower back to improve posture, enhances coordination and reduces the risk of injury. The crunch phase adds dynamic abdominal work, which is excellent for improving overall core balance and functional strength.

3. Mountain Climbers – Cardio + Core Burner

Targets: Rectus abdominis, obliques, transverse abdominis, shoulders, hip flexors, quads

How to do it step by step:

1. Start in high plank: hands under shoulders, body straight, core/glutes tight.
2. Exhale → drive one knee toward chest quickly (foot hovers or taps floor).
3. Immediately switch — other knee to chest, first leg extends back.
4. Alternate fast like running in place — keep hips low and stable.
5. Breathe steadily — exhale on each knee drive.
6. Maintain plank form — no sagging or piking.
7. Reps estimate: 30–50 total (15–25 per side)

Why it works: This dynamic move combines high-intensity cardio with deep core work. The fast knee drive activates the entire core, especially the lower abs and obliques, to stabilise the hips, while the plank position engages the shoulders and glutes. It increases your heart rate to burn fat, improves your endurance and strengthens your anti-extension and anti-rotation muscles — one of the fastest ways to tighten your midsection and boost your metabolism.

4. Leg Lifts – Lower Abs & Hip Flexor Strength

Targets: Lower rectus abdominis, hip flexors, transverse abdominis

How to do it step by step:

1. Lie on your back, hands under hips or by your sides (palms down).
2. Engage core — press lower back flat into floor.
3. Exhale → slowly lift both legs straight up toward ceiling (legs together).
4. Inhale → lower legs with control toward floor (hover 2–6 inches above ground — don’t let them drop).
5. Reps estimate: 12–20 rep

Why it works: Leg lifts target the lower abdominal muscles (below the belly button), which are often neglected. Keeping the lower back pressed down strengthens the anti-extension muscles (the transverse abdominis), reduces the appearance of a ‘lower belly pooch’ and improves pelvic stability. The controlled lowering phase builds eccentric strength, which is excellent for flattening the lower abdomen and enhancing overall core control.

5. Downward Dog Knee-to-Elbow

 Targets: Obliques, rectus abdominis, hip flexors, shoulders, latissimus dorsi

How to do it step by step:

1. Start in downward dog: hands on floor shoulder-width, hips lifted high, body in an “A” shape (heels toward floor).
2. Engage core — keep hips level.
3. lift one leg into the air (straight or slightly bent).
4. Bend the knee and draw it toward the same-side elbow (twist slightly).
5. Then twist further and bring same knee toward opposite elbow.
6. Return to lifted leg position (1 rep).
7. Repeat on one leg for full time, then switch.
8. Reps estimate: 10–15 reps per leg

Why it works: This yoga pose transforms a static stretch (downward dog) into a dynamic core activator. The knee-to-elbow action engages the obliques and hip flexors to increase rotational power, while the downward dog position stretches the hamstrings and shoulders and strengthens core stability. This exercise improves spinal mobility, coordination and anti-rotation strength, which is excellent for waist definition and full-body control.

6. Dead Bug

Targets: Transverse abdominis, rectus abdominis, obliques, lower back stabilizers

How to do it step by step:

1. Lie on back, arms extended toward ceiling, knees bent 90° (tabletop position).
2. Engage core — press lower back flat into mat.
3. Exhale → slowly extend right leg straight toward floor while lowering left arm overhead (both hover 1–2 inches off floor).
4. Keep lower back pressed down — no arching.
5. Return to start. Alternate sides.
6. Reps estimate: 12–18 reps per side

Why it works: The dead bug exercise trains your core muscles to prevent your lower back from arching during movement, which is essential for protecting your spine and developing functional strength. It strengthens the anti-extension muscles (the transverse abdominis) while coordinating opposite arm and leg movement, which is excellent for improving posture and stability and reducing a protruding lower belly.

7. Core Roll-Up

Targets: Rectus abdominis, transverse abdominis, hip flexors

How to do it step by step:

1. Lie on back, arms extended overhead, legs straight.
2. Inhale to prepare.
3. Exhale → slowly peel head, shoulders, and spine off floor (vertebra by vertebra).
4. Reach toward toes, keeping core engaged.
5. At top, squeeze abs.
6. Inhale → slowly roll back down (vertebra by vertebra).
7. Reps estimate: 8–12 slow roll-ups

Why it works: This Pilates exercise strengthens the entire rectus abdominis muscle through controlled, segmental movement. The slow roll-up builds strength and the connection between the mind and muscles, while the roll-down improves spinal flexibility and control during eccentric movements — excellent for improving posture, increasing core endurance and achieving a flatter stomach.

8. Bicycle Crunches

Targets: Obliques (internal & external), rectus abdominis, hip flexors

How to do it step by step:

1. Lie on back, hands behind head, legs in tabletop (knees bent 90°).
2. Exhale → bring right elbow toward left knee while straightening right leg (hover above floor).
3. Squeeze obliques at top.
4. Inhale → switch sides (left elbow to right knee).
5. Alternate in slow, controlled pedaling motion.
6. Reps estimate: 20–30 total (10–15 per side)

Why it works: Bicycle crunches activate the obliques more effectively than almost any other exercise, as shown by EMG studies. The cross-body action builds rotational strength, tightens the waistline and improves coordination, which is excellent for achieving a defined waist and a powerful core.

This 10-minute HIIT ab workout is your fast track to a tighter, stronger core — no gym, no equipment, no excuses! You’ll work up a sweat, feel the burn and finish feeling energised every time.

Last Updated: March 2026 – Completely Rewritten

This article is for informational purposes only and is not a substitute for professional medical. Always see a qualified healthcare provider for concerns about your health.