This is a 40 minute abdominal circuit. I also refer to this type of workout as a HIRT routine.
Warm-Up
5 minutes of non-stop kickboxing combinations, jump rope, or calisthenics
Circuit 1
Try to perform this abdominal circuit at least four times in a 5 minute time period without resting between exercises or sets. You should attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.
Once the first 5 minute circuit is up, rest for 2 minutes, then repeat this circuit again.
Gauge your progress by counting the number of circuits you can complete in 5 minutes.
- Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 10 wipes or twists
- Sit-ups with medicine ball on chest – 20 sit ups
- Flutter kicks – 40 total kicks
Circuit 2
Try to perform this abdominal circuit at least four times in a 5 minute time period without resting between exercises or sets. You should attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.
Once the first 5 minute circuit is up, rest for 2 minutes, then repeat this circuit again.
Gauge your progress by counting the number of circuits you can complete in 5 minutes.
- Crunches with punches: throw a punch past your opposite knee with each crunch – 30 crunches
- The Captain’s Chair (vertical leg raise) – 10 leg raises
- Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)
Cool Down
5 minutes of non-stop kickboxing combinations, jump rope, or calisthenics
Stretch for at least 5 minutes.
Use Facebook to Comment on this Post
If you like this post please share with your friends and connect with us.
Need Pure Whey Protein Powder?
If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.Click here to order or learn more about Optimum Nutrition.
Need Amino Acids?
Glutamine and other amino acids are often more powerful than regular protein powder. Use Xtend Amino Acids to jump start your body in the morning, help provide energy during a workout, and stay anabolic while you sleep.Click here to order or learn more about Xtend Amino Acids.
About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
Here are some humorous links:
Related posts:
- The Top 10 Best Abdominal Exercises Part 3
- The Top 10 Best Abdominal Exercises Part 2
- The Top 10 Best Abdominal Exercises Part 1
- A Generic Full Body Workout Routine
- Workout Routine Updates
Tags: abdominals, abs, core, hirt, workout routine, Workout Routines
Loading ...
I have a what is probably a silly question but…
for the above article – the 40 minute Ab Routine (which I did with a friend today and it was GREAT) – it is listed as a “HIRT Routine”. Is that typo – was it supposed to be HIIT? I was just curious was the “R” was for.
Thanks.
This is not a HIIT routine. Actually it is a High Intensity Resistance Training (HIRT) routine. HIRT is a little-used acronym, but I use it to describe certain styles of non-maximal-weight circuit training. Read my post on HIRT.
Hi there,
Just wanted to say that I really do enjoy your site!
Thank you for making available the wealth of information you have
without charging anything!
Most site’s people want some sort of payment…and it really doesn’t
look worth my while…!
Going to adjust my 2 high intensity cardio days to begin with
this ab workout.
Normally I do only 20 minutes high intensity stationary cycling.
Thanks again!