Day 16: 20 Minute Arms & Abs HIIT

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Hi Everyone!

Welcome to Day 15 of my HIIT the New Year Hard Workout Challenge! You can find my new Standing Abs & Thighs workout here!

I am behind on posting so this is the interim workout. Two new workouts will be posted today. 

Today’s workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements. 

It’s a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it’s own and repeated up to 3X. 


PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness 

30/50 Second Intervals

-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. 
Gymboss Interval Timer 

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

Repeat 1-3X

2 thoughts on “Day 16: 20 Minute Arms & Abs HIIT

  1. Chelsea

    This was fun and different! Liked how you combine arm exercises with abs. Thanks again for a great workout

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