[UPWOD Nº33] The HIIT Hammer Ab Workout

*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

Prepare for a body-shredding, ab-churning 1-2 punch.

UPWOD Nº33 blends a medley of fat-incinerating HIIT cardio with an intense, incendiary abdominal gauntlet that hammers the core, rips each ab muscle to shreds, and builds a flat, defined midsection.

Your goal: do the entire workout nonstop with as little rest as possible. By blasting through it nonstop you’ll keep your heart rate elevated, maintain pressure on your core, and maximize your fat-burning potential — a major key for building abs that are actually visible.

Explosive fat-burning + AB SMASH = 1 killer core. Gettttttt it.

[UPWOD Nº33] The HIIT Hammer Ab Workout

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

• 1. Rowing Machine HIIT — row 1000m as quickly as possible.
• 2. Cable Crunches — do 20 reps down the center, 10 down to the left, 10 down to the right. Use a weight that’s challenging but allows you to complete all of the reps
• 3. [CIRCUIT SET] Bicycle Crunches + Ab Plank + Side Planks + Russian Twists — do all 4 exercises back-to-back, without rest. For Russian Twists, hold a weight and tap the ground on both sides.
• 4. Rowing Machine HIIT — row 1000m as quickly as possible.
• 5. [CIRCUIT SET] Ab V-Ups + Plank Knee Tucks + Leg Lifts + Reverse Crunches — do all 4 exercises back-to-back, without rest. For Plank Knee Tucks, stay in push up position and pull your knee up to your elbow. Hold at the top for 1 second and release back out.
• 6. Captain’s Chair — complete 100 reps total. Break the reps up into as many sets as needed (but aim for at least 15+ per set).
• 7. Stairmaster Blaster HIIT — the Stairmaster Blaster HIIT workout is available and downloadable here. If you don’t have a stair mill, do the incline treadmill HIIT workout fromUPWOD Nº1 (10% incline, 3 MPH/8-10 MPH for 45 second intervals). Do it for 10 minutes.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).

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