

SEARCH
 

/ Workouts
Fitness

Blast Belly Fat with This 15-Minute HIIT

Workout
This circuit that combines fat-scorching cardio intervals with standing core exercises that will
help you score a more sculpted stomach.

By Jessica Smith
Topics:  abs workouts, HIIT, fat burning, fat-burning workouts

 
While it's true that you can't spot reduce, research shows that high-intensity interval training (HIIT)
workouts may be the closest thing we have to a "belly fat workout." Why? These push-and-recover
sessions are more effective than traditional cardio at getting rid of stubborn abdominal body fat. Plus
strengthening your core muscles can help create flatter, more drawn-in abs and improve your posture,
contributing to a more sculpted core and flatter stomach. So get ready to blast off belly fat with this 15-
minute HIIT workout circuit that combines fat-scorching cardio intervals with standing core exercises that
do double duty as your active recovery. (Are these seven reasons why you're not losing belly fat?)

FYI, a belly fat workout is only half the battle; carving a killer core also requires a diet change. Read up on
the best flat-belly foods and study our 30 greatest belly fat workout and diet tips of all time.

How it works: Do as many reps as possible (AMRAP) of each belly fat workout move in order with no rest.
(The core strength moves double as the warm-up, recovery, and cooldown.) Repeat the circuit 3 times total
to complete the 15-minute HIIT workout.

Total Time: up to 15 minutes

You will need: No equipment

1. Squat to Knee Lift Twist

 A B

VIEW LARGER 
A. Stand with feet hip-width apart, arms by sides. Lower into a deep squat, sitting back into hips and
extending arms in front of chest with palms facing in.

B. Stand up out of squat, balancing on left leg and lifting right knee in front of hip, as arms extend to sides
of shoulders and upper body rotates right. Return to starting position. Repeat, switching sides.

Tip: Inhale during the squat and exhale on the twist, drawing abs in tighter to spine on exhalation.
(Related: For Best Results, Include This 15-Minute HIIT Workout In Your Comprehensive Belly Fat Workout
Plan)

Sets: 3
Reps: AMRAP for 1 minute

2. Side Leap and Balance

A B

VIEW LARGER

A. Balancing on right leg, lower into a single-leg squat with right arm driving forward, left arm back, elbows
bent.

B. Push off right foot and leap up and over to left foot, swinging arms open to sides of shoulders (imagine
jumping sideways over a large puddle), landing in a single-leg squat on left leg with left arm forward. Hold
for 1 count. Repeat on opposite side. 

Sets: 3
Reps: AMRAP for 1 minute

3. Crossing Climber
 A

VIEW LARGER 
A. Begin in plank position with feet hip-width apart. Bend one knee across to opposite elbow (tapping
knee to arm if possible), then quickly jump to switch legs. (Related: Our 10-Minute Plyometric Circuit Is the
Perfect Complement to This Belly Fat Workout)

Sets: 3
Reps: AMRAP for 1 minute
4. 180 Squat Jump

A B

VIEW LARGER

A. Stand with feet hip-width apart. Lower into a squat (here are six squat form mistakes to avoid!),
swinging arms back by hips. Quickly jump up and over to the right, turning body 180 degrees midair,
swinging arms in front of body for momentum.

B. Land in squat position, swinging arms back by hips. Immediately repeat on opposite side.
Sets: 3
Reps: AMRAP for 1 minute

5. Standing Straight-Leg Bicycle

A B

VIEW LARGER

A. Stand with feet together, knees slightly bent, hands clasped behind head, and abs engaged.
B. Balancing on left leg, extend right leg out low in front of body, toe pointed, as upper body twists to right.
Return to starting position; repeat on opposite side. (Then don't forget to wrap up this belly fat workout
with a cooldown—it's crucial!)

Sets: 3
Reps: AMRAP for 1 minute

YOU MIGHT ALSO LIKE

The Best Inner-Thigh Exercises Curious About Bodybuilding?

of All Time Here's Everything You Need to
Know

7 Ways to Sculpt Your Core The 30-Day Ab Challenge to

Without Planks or Crunches Sculpt Flatter Abs In 4 Weeks
 Recommended by

COMMENTS (56) ADD A COMMENT

kateryan263 SEPTEMBER 21, 2019

Over the years I've tried many methods recommended by both my friends and family but none of them seemed to
work out for me until I chanced upon this holy grail where I've lost almost 33 pounds in just 1 month trying it out! I can
now fit in dresses two sizes down and receive many compliments from not only my lovely husband, but colleagues and
girlfriends about how great I look right now! I'm here to share with you guys because I am really thankful and hope
someone who also needs this can experience similar results as me! Here is the link to my holy grail method!
http://bit.ly/flatbelly14dayfix
REPLY

satishrgaikwad SEPTEMBER 16, 2019

on to reducing the stomach fats

REPLY

MustLoseWeight AUGUST 27, 2019

Thank you Jessica for putting the time and effort for this great article!
REPLY

shtofmaherben AUGUST 25, 2019

Thanks a lot for the amazing article! Here is a great plan that helped me lose 20 kg and a lot of body fat in a month :
https://bit.ly/2MD4QEa Highly recommend!
REPLY

kwyrudy AUGUST 23, 2019

hello, Great topic, however i found a really cool site that will help you with this topic.https://bit.ly/33Ontu8 keep doing
the awesome week
REPLY

ALR12733209DW AUGUST 19, 2019

I lost so much belly fat at 50 years old it blew my mind and you can too! It's SO simple to do, just follow the steps, Take
a look here: https://1f7efrnid-7x4y32o-mq9o7zd2.hop.clickbank.net/
REPLY

courcy1973 AUGUST 19, 2019

Hey, I have been looking for info for me and my wife to help us with weight loss. We found this resource
http://bit.ly/torch-fat that helps a great deal. I hope it can help someone else.
REPLY

Guallacastillo AUGUST 19, 2019

This is some amazing content... Here's a great way to learn to lose those stubborn pounds for good. It has helped tons
of people achieve their weight loss goals. https://bit.ly/2H97jlt
REPLY

slabousse7 AUGUST 17, 2019

Thank You so much for the content, You are an inspiration to us all, here's a great way i found to lose weight and i
hope it helps some others http://bit.ly/2KFzPx9
 REPLY

kateryan263@gmail.com JUNE 2, 2019

Over the years I've tried many methods recommended by both my friends and family but none of them seemed to
work out for me until I chanced upon this holy grail where I've lost almost 33 pounds in just 1 month trying it out! I can
now fit in dresses two sizes down and receive many compliments from not only my lovely husband, but colleagues and
girlfriends about how great I look right now! I'm here to share with you guys because I am really thankful and hope
someone who also needs this can experience similar results as me! Here is the link to my holy grail method!
http://bit.ly/flatbelly14dayfix
REPLY

Show More Comments

BETTER BUZZ

Sculpt Stronger Arms

with These Simple Moves
The 30-Day Push-Up
Challenge for Seriously
Sculpted Arms

6 Badass Activewear
Companies Started by
Women
Recommended by

What are you searching for? 

 EXERCISE BIKES STABILITY BALLS

EXERCISE EQUIPMENT STEPPERS

EXERCISE MATS STRENGTH TRAINING

FOAM ROLLERS TREADMILLS

BALANCE BOARDS PULL UP BARS

CARDIO MACHINES PUSH UP BARS

DUMBBELLS RESISTANCE BANDS

SHOP MORE

YOUR ACCOUNT 
SHAPE.COM 
SHAPE MAGAZINE 
MEREDITH BEAUTY 

Shape is part of the Instyle Beauty Group. © Copyright 2019, Meredith Corporation. All Rights Reserved  | Privacy Policy - Your California Rights
 | Data Policy  | Terms of Service  | EU Data Subject Requests |  AdChoices