If you’re getting back to your fitness routine after Christmas, you may want to start small. And no problem. Because quick workouts have proven to be highly efficient too. Kayla Itsines already said it: 28 minutes a day is enough to see results. And if we talk about HIIT routines, these can be condensed in just 10 or 15 minutes, which is precisely how long the session that we bring you this time will last, just a quarter of an hour!
You can take advantage of the lunch break or the free time after work to do the five exercises that Emily Taylor, personal trainer at ‘Fitness Lab’, has designed for this killer core routine.
And the best? You only need a mat to do them, you don’t need anything else.
Quick abs workout in 15 minutes
Instructions:
- Go directly from one exercise to another without a break between them.
- Do three to four rounds in total.
- Rest one minute at the end of each round of exercises.
1. Shoulder taps
Reps: 20
- Begin in a high plank position, with your hands extended below your shoulders.
- Keep your core tight and your hips level so they don’t sag. Touch the right shoulder with your left hand and switch sides with each repetition.
2. Leg raises
Reps: 15
- Lie on your back on the mat and place both hands under your buttocks. Extend the legs and activate the abdomen keeping the navel inwards. With your feet together, lift your legs off the ground until they are at a 90-degree angle with your hips.
- Slowly lower your legs to return to the starting position.
3. Iron up and down
Reps: 16
- Begin in a plank position with your forearms flat on the floor. Push up to raise yourself with your left arm, straightening it, and then move up to raise your right.
- Go down undoing the move. Remember to keep your back straight at all times.
4. Twist crunch
Reps: 10 per side
- Face up, place your hands behind your ears. Keeping the right leg straight, bend the left, leaving the sole of the foot resting on the ground.
- Do classic crunches, but once you get to the top, twist to the left with your torso to bring your right elbow to your left knee. Continue on the same side for ten reps, then switch and do ten more on the other side.
5. Push Up
Reps: 10
- Get into a plank position, with your arms slightly shoulder-width apart.
- Bend elbows to lower your body until your chest almost touches the ground.
- Pause down and then return to the starting position as quickly as possible. Always keep your core very active.