Intense and Efficient 15-Minute Core Workout | Level 2 (No Equipment, No Repeating Exercises)


In this article, we will outline a 15-minute High-Intensity Interval Training (HIIT) workout specifically targeting the abdominal muscles. This workout is categorized as Level 2, meaning it is meant for individuals who have already mastered the Level 1 workout or have a certain level of fitness. The best part about this workout is that it requires no equipment and consists of exercises that are performed only once.

The workout begins with a brief warm-up to prepare the body for the intense exercises ahead. The warm-up consists of exercises like toe touches, standing side bends, hip rotations, and leg swings.


These exercises help to loosen up the muscles and increase blood flow to the targeted areas.

Once the warm-up is complete, the main workout starts with 7 exercises, each targeting different areas of the abdominal muscles. The exercises include mountain climbers, Russian twists, heel taps, flutter kicks, scissors, planks, and side plank hip lifts. Each exercise is performed for 40 seconds, followed by a 20-second rest period before moving on to the next exercise.

Mountain climbers are performed by starting in a plank position and quickly alternating bringing the knees towards the chest. Russian twists involve sitting on the ground with the knees bent, lifting the feet off the ground, and twisting the torso from side to side.


Heel taps require lying on the back with bent knees and tapping the heels with the hands.

Flutter kicks involve lying on the back with legs extended and slightly off the ground while alternating rapid kicks. Scissors are similar to flutter kicks but involve crossing the legs over each other in a scissor-like motion. Planks are performed by holding a push-up position with the body straight and the weight on the forearms. Lastly, side plank hip lifts involve lying on one side with the elbow supporting the upper body, and lifting the hips up and down.

After completing all 7 exercises, there is a 1-minute break before repeating the entire circuit for a total of 3 rounds.


The workout concludes with a cool-down period consisting of exercises like spinal twists and standing side bends to stretch and relax the abdominal muscles.

This 15-minute HIIT workout provides an intense and efficient way to target and strengthen the abdominal muscles. By incorporating a variety of exercises, it helps work different areas of the abs for a complete workout. The workout can be easily done at home or on-the-go, without the need for any equipment or repeats of the exercises.