HIIT Cardio and Ab Routine

Treadmill

 – 1 mile run

 – sprint interval (repeat 3 times):

     – 1 minute jog

     – 1 minute increase speed 1 mph

     – 1 minute increase speed 1 mph

     – 30 second increase speed 1 mph 

– incline interval (repeat 3 times):

    – 1 minute at 6 percent incline

    – 1 minute at 4 percent incline

    – 1 minute at 2 percent incline

    – 30 seconds at 0 percent incline

Abs

 – plank circuit (repeat 3 times):

    – 30 second high plank

    – 30 seconds elbow plank

    – 30 second left side plank

    – 30 second right side plank

– 3 rounds of:

     – 15 reps of weighted toe touches

     – 12 reps leg raises

     – 10 reps of weighted v-ups

     – 10 reps each side oblique dips