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HIITBURN.com

DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice and this is not a prescribed diet. This information is not prescribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon our own experiences as well as our own interpretations of the current research that is available for strategies to help build healthy eating habits. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

Hey there!

I'm so excited for you to start on these amazing ab workouts!

I created these workouts so that you can add them to the end of your current workouts.

Each ab workout lasts just 10-minutes, and they are designed to not only help build amazing core strength... They are intense so that they will help you burn fat too!

I recommend doing 3 of these workouts per week, at the END of your workout or on an off day.

Remember, your abs need rest too!

If you have any questions, please just reach out :)

-Kelsey, HIITBURN.com

CIRCUIT #

CIRCUIT #

EXERCISE

EXERCISE

TIME

TIME

3 RO

UNDS

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#1

#2

ABS

ABS

1.MOUNTAIN CLIMBER + PUSHUP

2.RUN-IN-PLACE

3.RUSSIAN TWIST

4.SIT THROUGHS

5.TOE TOUCHES

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1.SIT THROUGHS

2.SIT UPS

3.PLANK TO PUSHUPS

4.LEG RAISES

5.PLANK ROTATIONS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1

1

2

2

3

3

5

4

4

5

CIRCUIT #

CIRCUIT #

EXERCISE

EXERCISE

TIME

TIME

3 RO

UNDS

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#3

#4

ABS

ABS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1.FLUTTER KICKS

2.KNEE-TO-ELBOW COMBO

3.DOLPHIN PLANK

4.PLANK

5.X-BODY MOUNTAIN CLIMBERS

1.HIGH KNEES

2.PLANK MOUNTAIN CLIMBERS

3.BURPEES

4.PLANK JACKS

5.SHOULDER TAPS

1

1

2

2

3

3

4

4

5

5

CIRCUIT #

CIRCUIT #

EXERCISE

EXERCISE

TIME

TIME

3 RO

UNDS

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#5

#6

ABS

ABS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1.OUTSIDE MOUNTAIN CLIMBERS

2.SIDE PLANK DIPS (LEFT SIDE)

3.DOLPHIN PLANK

4.SIDE PLANK DIPS (RIGHT SIDE)

5.BURPEES

1.HAND WALK OUTS

2.KNEES-TO-ELBOW

3.SIT UPS

4.SIT THROUGHS

5.LEG RAISE TO HIP UPS

1

1

2

2

3

3

4 5

4

5

CIRCUIT #

CIRCUIT #

EXERCISE

EXERCISE

TIME

TIME

3 RO

UNDS

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#7

#8

ABS

ABS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1.BEAR KICKS

2.V-UPS

3.KNEE TOUCH PUSHUPS

4.AB PULSARS (HIP UPS)

5.QUICK MOUNTAIN CLIMBERS

1.PUSHUP TUCK

2.TOE TOUCHES

3.BURPEES

4.RUSSIAN TWIST

5.SPIDERMAN PLANK CRUNCHES

1

1

2

2

3

3

4

4

5

5

CIRCUIT # EXERCISE TIME

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#9ABS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.1.SPIDERMAN KICKS (LEFT)

2.LEG RAISE TO HIP UP

3.SPIDERMAN KICKS (RIGHT)

4.EXPLOSIVE JACKS

5.STABILITY HOLD

1 2 3 4 5