Planks aren't just about holding still - once you add movement, your core has to fight harder to stay strong. That's where this plank HIIT workout comes in. In Part 2 of our Core HIIT Series, we'll push your abs, shoulders, and obliques with three dynamic plank variations that will challenge strength, balance, and stability in just 10 minutes.
The Workout
Format
- 40 seconds work per move
- 20 seconds rest between moves
- 3 rounds total
- Rest 1 minute between rounds
The Moves
1. Plank Climb
Transitions from forearm plank to high plank and back. Builds shoulder strength, core endurance, and stability under fatigue.
2. Plank Walkout
Challenges the abs dynamically while stretching hamstrings. Teaches your body to stabilise while moving through different ranges.
3. Push Up to Side Plank
Combines chest and tricep strength with rotational stability. Great for training the obliques and improving balance.
Why Add Movement to Your Planks?
Static planks are the foundation, but dynamic planks teach your body to brace while moving - just like you do in sport and everyday life. By adding climbs, walkouts, and rotations, you'll:
- Burn more calories in less time
- Train your core for real-life strength, not just aesthetics
- Improve coordination between upper and lower body
Try It Now
Follow the videos above and complete this plank HIIT workout for three rounds. In less than 10 minutes, you'll feel your abs fired up and your body moving better.
Tip: Keep your hips steady during climbs and taps. The less sway, the more your core is working.