Site icon Bender Fitness

10 Minute Quick HIIT Core Workout with Stability Ball

Please follow and like us:

Hi Everyone!

Today’s workout is focused on strengthening all of the muscles of your mid-section. It’s quick, one round only takes 10 minutes. You can repeat this workout to increase the intensity.

This workout uses your stomach muscles in multiple planes of motion/movement patterns to activate and strengthen your entire core. If you don’t have a stability ball most of the exercises can be performed from the ground or without equipment. For the “Ball Pull” exercise, you can substitute Froggers. The Frogger exercise is when you start in a plank position, jump your feet toward your hands, and immediately jump them back to plank. It’s a great core strengthening exercise.

The other alternative is to start in plank and slide your feet toward your hands, using your core muscles to pull them in tight, and extend them back out. This is easiest in socks on a hard wood floor so that your feet can glide while your core does the work.

I like pairing my core workouts with cardio days, so I completed this one with a run. I got in 5 miles. It was beautiful outside and it felt great to stretch my legs and enjoy the sunshine.

I hope you enjoy this workout!


Set your interval timer for 10 Rounds of 10/50.

  1. Ball V-Up
  2. Ball Pull (or Froggers)
  3. Side Knee Tap (Alternating)
  4. Over Head Reach
  5. Decline Spiderman
  6. Side Ball Lift-Right
  7. Side Ball Lift-Left
  8. Core Stretch Reach
  9. Heel Press-Right
  10. Heel Press-Left

Repeat 1-4X

Optional: Pair with 30 Minutes of Cardio


Exit mobile version