Up next in 10
This HIIT ab workout will blast your core with absolutely no equipment needed.
Whether you’re tight on time or just want to get a quick session in on your lunch break, this 15-minute ab workout is the perfect solution. It won’t take long for you to feel the burn, trust us.
Join personal trainer and online coach, Sim Farrington, as she leads the squad through these killer ab exercises. Who said you can’t build a six pack from your bedroom?
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Show More Show Less View Video Transcript
0:00
hi i'm sam this is mark this is calvin
0:04
and we're going to be doing a 15-minute
0:06
hit abs workout
0:08
our first exercise is bicycle crunches
0:11
i'll demonstrate and then you can join
0:13
me you ready team let's do it
0:17
so opposite elbow to knee slowly
0:21
if you want an easier version follow
0:23
calvin
0:24
are you ready team we go in three
0:28
two one don't rush it let's go team
0:35
slow and controlled
0:40
really twist through your core we've got
0:44
25 seconds work then you get a little
0:46
recovery
0:52
how we doing boys
0:55
i'll ask you again in about 10 minutes
0:57
time
0:59
real twist through the core you're
1:00
aiming to get opposite elbow
1:02
to knee five seconds
1:06
show me what you've got three
1:10
two one breathe
1:13
we're warm all right feet together
1:17
knees bent butterflies and socks
1:21
we are gonna hand just straight through
1:24
your legs
1:28
we go in three seconds let's go
1:33
squeeze at the top
1:41
breathe out on your way up is it burning
1:45
yet
1:45
it's burning a little bit a little bit
1:47
burny that means you're doing something
1:49
right
1:49
indeed 20 seconds here
1:53
beautiful great work
1:59
come on stay with me 10.
2:05
i can see you with the eyes in the back
2:07
of my head calvin come on
2:08
[Music]
2:13
breathe great work we are staying on our
2:16
path
2:17
my mom used to say that to me
2:22
all right flutter kick
2:24
[Music]
2:26
legs just like this shoulders are ever
2:28
so slightly off the floor
2:30
let's go if you are struggling
2:34
you can start to tap your feet on the
2:36
floor slow it right down
2:38
just like calvin if not
2:42
stay with me and mark palms are planted
2:45
on the floor
2:46
breathe 20 seconds
2:50
everything you've got legs as straight
2:52
as you can
2:55
i'm starting to get a sweat on is it
2:56
just me
2:59
10 seconds come on in that recovery
3:05
five four three
3:08
two breathe
3:10
[Music]
3:13
i forgot abs yeah it's only that simple
3:22
we go in five seconds opposite elbow to
3:25
knee
3:26
then you're aiming for your hand to tap
3:28
your toes same side
3:29
then we alternate let's go
3:39
beginner's version just elbow to knee
3:41
like calvin
3:43
this should be feeling hella spicy
3:47
already
3:48
very spicy
3:51
if it's burning it's working
3:57
you are doing great ten
4:00
seconds come on
4:04
reach over as far as you can five
4:08
three one more come on
4:12
i thought
4:22
okay we are on to our front
4:24
[Music]
4:27
and we've got options here
4:30
option one hold this high plank
4:33
if not opposite elbow to knee join me
4:36
let's go opposite knees to elbow
4:39
would be pretty hard to get elbow to be
4:42
[Music]
4:44
slow and controlled give that one again
4:51
good news is this is going to get us to
4:54
the end of the first round
4:56
we've only got two more after this and
4:59
now you know what's coming
5:00
i'm not sure if that's a good or a bad
5:03
thing
5:05
five seconds come on all the way
5:08
three two one
5:12
breathe take a little sip back on your
5:15
heels stretch your arms out
5:16
we done yet simba how about
5:19
we do that again on your backs
5:23
bicycle crunches slow control them
5:26
don't rush we go in three two
5:30
get it team opposite elbow to knee
5:35
other leg goes straight you are looking
5:38
for that real twist
5:40
through your core looking over your
5:42
shoulder
5:43
aiming to get that elbow tap
5:46
in the opposite knee whoo
5:54
this is what i'm talking about
6:01
as i talk less you know i'm starting to
6:03
struggle
6:05
looking for you four seconds come on
6:09
three two three
6:13
wow still with me
6:16
because we're a team right yeah
6:20
okay back to that butterfly sit up
6:24
salty strange together
6:27
take a lie down not for long and your
6:30
hands are just gonna come
6:31
through your legs all the way up all the
6:34
way back down
6:35
[Music]
6:39
push come on
6:45
don't forget to breathe it's the only
6:48
thing getting us through right now
6:55
great work remember you've got this
7:01
ten seconds give me your best reps
7:07
five
7:08
[Music]
7:11
breathe still doing it carbon
7:23
on the spicy scale
7:29
all right let's go
7:32
on your back shoulders slightly off the
7:33
ground let's go
7:36
legs as straight as you can option to
7:39
tap that floor
7:40
take it if you need it i don't care
7:42
which version you're doing
7:43
all i care about is that you don't quit
7:46
because that's why we're here
7:54
beautiful you are looking great
7:59
we're working hard team you've got ten
8:03
seconds don't give up now you've come
8:06
this far
8:08
three two
8:18
you should need this recovery and it's
8:21
here for a reason so we can come back
8:24
stronger
8:27
you ready team let's do it yeah opposite
8:29
elbow to knee then we're going to tap
8:31
our
8:32
house let's go 40 seconds
8:36
to make a difference
8:40
option with calvin is just
8:46
elbow to knee i actually thought you
8:47
were just flying flat
8:49
i thought i'm sure that isn't an option
8:56
[Music]
9:00
come on you are smashing through this 10
9:03
seconds
9:05
let's go team time to level up
9:08
three two one
9:12
breathe
9:14
[Music]
9:17
get them abs okay
9:21
over onto your front
9:24
high plank position option to hold that
9:27
if not
9:28
slowly opposite knee to elbow two
9:34
one
9:43
[Music]
9:48
pick what works for you that's what this
9:51
is about doing the best that you
9:53
can
9:56
[Music]
10:02
last 10 seconds as many as you can
10:06
hold it if you're in that high plank
10:08
three
10:10
two one round two
10:14
done that means we've got just
10:17
one more round you've done it twice you
10:20
can do it once more
10:21
of course scream if you want to go
10:24
faster
10:26
[Laughter]
10:30
okay bicycle crunches straight in
10:34
let's go tim do it last round let's go
10:47
this twist is all through your core you
10:49
are not pulling your head
10:51
with your hands one leg's straight
10:54
otherwise bent
10:56
it out come on 15 seconds
11:01
and you know what after this if you
11:02
never do this exercise again
11:04
i'm cool with that just do it well for
11:07
the last
11:07
five four three
11:10
two three
11:15
[Music]
11:25
jump in the gun okay place it up
11:28
those are your feet together two one
11:32
and straight between your legs
11:35
breathe out on your way up
11:38
big deep breaths push through
11:42
own it yes come on we level up
11:45
we finish strong as a team
11:48
we nail this
11:51
[Music]
11:59
there he is ten seconds
12:03
all the way
12:08
five
12:11
[Music]
12:13
oh shake it out take this recovery grab
12:17
a drink if you need it
12:18
get ready to come back
12:24
[Music]
12:29
three two let's go
12:34
option to tap that floor if you need it
12:44
do your best
12:53
still with me you're still with me
12:57
don't give up you don't need this break
12:59
we are nearly there
13:00
push all the way ten
13:09
three two one
13:20
got it where are we at now spicy scale
13:24
up the chart it's off the scales
13:27
all right five seconds opposite elbow to
13:29
me then we're gonna tap off the chart
13:31
let's go
13:41
remember this option if you need it
13:44
calvin's your man
13:46
we're still working hard we're just
13:48
picking the level
13:49
that works for you
13:56
come on mark don't leave me now okay
14:00
faded
14:03
i'm expecting you to be leading the way
14:05
here
14:07
come on that's fine bro four three as a
14:10
team
14:11
no one gives up
14:18
hell to know one more
14:25
high plank is option one
14:28
opposite elbow to knee is option two
14:31
fast as you can mounting climbers
14:33
anyone let's go marky with me
14:37
calvin hello hi plank
14:41
push 30 seconds no one gives up
14:44
that's 30. let's go faster
14:48
come on you got it guys come on
14:52
20 seconds yes this
14:55
is it
15:03
[Music]
15:08
five four three two oh
15:12
done wow amazing effort
15:17
thank you so much for joining us today
15:21
for a 15 minute ab workout
15:25
you smashed it you smashed it thank you
15:28
so much
15:29
we hope to see you again soon
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