Core HIIT Series – Control & Stability (Part 1: Dead Bug HIIT Workout)

If your goal is better control, not just a burn, the dead bug HIIT workout is the perfect place to start. It trains your core to stay solid while your arms and legs move, improving coordination, posture, and overall strength.

The Workout

Format:

• 30 seconds each move

• 15 seconds rest between moves

• 3 rounds total

• Rest 1 minute between rounds
  

Moves:

Dead Bug

Single Leg Drop

Flutter Kicks

Benefits of This Dead Bug HIIT Workout

• Dead Bug: Builds deep stability and teaches your abs to brace properly.

• Single Leg Drop: Isolates lower abs and challenges one side at a time.

• Flutter Kicks: Builds endurance and hip flexor control.
  

Why Control Matters

Without control, core strength doesn’t transfer to real movement. This style of training improves how you stabilise under pressure — in the gym or in daily life.

Try It Now

Follow the 10-minute dead bug HIIT workout above. Keep your lower back pressed into the floor, breathe steadily, and move slow and smooth.

Tip: Less movement, more tension — that’s how you get results.

Want to take your Core Training to the next Level? Check out my 12 Week Core Progression Programme HERE