When most people think of ab training, they think of crunches - and for good reason. Done correctly, crunch variations are still one of the best ways to build core strength and definition. In this crunch HIIT workout, you'll combine three crunch-based moves into a fast-paced 10-minute circuit that hits your abs from multiple angles.
The Workout
Format
- 30 seconds work per move
- 15 seconds rest between moves
- 3 rounds total
- Rest 1 minute between rounds
The Moves
1. Crunch
Targets the upper abs and helps build that core "burn." Focus on lifting your shoulder blades off the floor using your abs, not your neck.
2. Reverse Crunch
Focuses on the lower abs, helping flatten and strengthen below the belly button. Lift your hips off the floor by contracting your lower abs.
3. Bicycle Crunch
Combines rotation with crunching, making it one of the best total ab activators. The twisting motion engages your obliques while the crunch hits the rectus abdominis.
Why Crunches Still Work
Crunches sometimes get a bad reputation, but when done properly they:
- Build direct ab strength and definition by isolating the rectus abdominis
- Improve core endurance through repeated contractions
- Teach proper spinal flexion under control which translates to better movement quality
Try It Now
Follow the videos above and hit this crunch HIIT workout for three rounds. Just 10 minutes and you'll feel the burn through every inch of your abs.
Tip: Keep your lower back flat to the floor during crunches to avoid strain. If your back arches, reduce the range of motion.