Plank HIIT Workout – Core HIIT Series (Plank & Stability Part 3)

Time to take your plank training to the next level. In Part 3 of the Core HIIT Series, we’re targeting the obliques and rotational strength with three side plank variations. This plank HIIT workout is designed to carve out your side core, improve spine stability, and give you serious midsection endurance - all in under 10 minutes.

The Workout

Format:

• 45 seconds work per move

• 15 seconds rest between moves

• Perform on both sides (where applicable)

• 3 rounds total

• Rest 1 minute between rounds

Moves:

Side Plank Hip Drops

Side Plank Rotation

Plank Hip Dips

Benefits of This Plank HIIT Workout

• Side Plank Hip Drops Engages obliques and glutes while adding dynamic movement to a static hold. Great for building lateral stability.

• Side Plank Rotation Strengthens rotational power through the obliques and improves mobility in the upper spine. Excellent for athletes and functional strength.

• Hip Dips Plank Targets the obliques and lower abs, forcing your core to resist sway and keep control during side-to-side movement.

Why Oblique Training Matters

Many people skip oblique work, but strong obliques are essential for:

• Protecting your lower back from strain

• Improving rotational strength for sports and daily activities

• Building a more balanced, athletic core

Try It Now

Follow the three moves above and complete this plank HIIT workout for three rounds. In just 10 minutes, your obliques will be on fire and your stability will be tested.

Tip: Keep the movement controlled. Quick twists and drops reduce the benefits - slow and steady gives maximum tension.

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