How to Get a Summer Body: HIIT Core Workout

Written by
8fit Team @ 8fit
Written by
8fit Team @ 8fit
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Warmer summer temperatures mean shorter, lighter clothing, but not everyone is comfortable donning less. To make sure you feel strong, confident and happy in summer outfits – especially that swimsuit – we have designed a special high-intensity interval training (HIIT) core workout.

Performing these core-strengthening exercises at a fast, intense pace will not only strengthen your muscles but slim your midsection. Another amazing benefit of this workout (and all workouts) is that while you move, your body will release those feel-good happiness hormones – endorphins, dopamine and serotonin – making you feel joyful and confident.

Abs are made in the 8fit kitchen

If a summer body that showcases a flat stomach is your primary goal, remember that what you eat has a huge influence on your physical appearance, especially your midsection. In addition to working out regularly, it’s important to maintain a healthy, balanced diet to help you burn fat and maintain a healthy weight long term. If nutrition is your Achilles heel, sign up for 8fit Pro and get a customized meal plan.

Summer body HIIT workout

Enough chatter, it’s time for a workout. Repeat each of the following supersets three times, rest for 60 seconds, and then move on to the next superset. Do every exercise as fast as you can without compromising your form. Remember, quality of movement comes first, intensity second.

  • Superset A: Lunges with hands behind head – 16x; Leg toe touches with straight legs – 6x

  • Superset B: Russian twists – 16x; Push-ups with wide grip – 6x

  • Superset C: Dynamic squats – 16x; Flutter kicks – 6x

  • Superset D: Mountain climbers – 16x; Iron crosses – 6x

To learn how to do each exercise, read the core exercise descriptions below.

Lunges with hands behind head

Stand with feet shoulder-width apart and hands placed behind your head, elbows pointing out to the side. Step forward with one leg, bending your knee to drop your hips towards the floor. Descend until your rear knee nearly touches the floor, keeping your front knee directly above the ankle. Drive through the heel of your front foot to return to the start position. Count left-right as one repetition.

Leg toe touch with straight legs

Lie on the floor and raise both legs straight up, keeping a slight bend in your knees. Press your lower back into the floor as you roll your shoulder blades off the ground. Use your arms to reach up to touch your toes, contracting your abs throughout the movement.

Russian twist

Sit on the floor with your knees bent at a 45º angle with heels lifted several inches above the floor. Lean your torso back to a 45º angle, balance on your sit bones, keeping your back straight. Rotate your torso and shoulders, tapping both hands on the floor by your left hip. Rotate your upper body to the right and tap the floor. This is one repetition.

Push-ups with wide grip

Begin with both hands on the floor wider than shoulder-width apart. Step your feet back with toes curled under, placed about hip-width apart. Tense every muscle to form a nice straight line from your head to your heels. Lower your chest to touch the floor and extend arms to push your body back to the start position. This is one repetition.

Dynamic squats

Stand straight with shoulders above your hips, feet placed slightly wider than hip-width apart with toes turned out. Quickly drop hips back and down bringing them parallel to your knees, with knees stacked over your ankles. Drive into your heels and explosively jump up to center, repeat the movement.

Flutter kicks with hands under butt

Lie on your back with your hands under your butt. Press your lower back into the floor and raise your legs several inches off the floor. Keeping your legs straight, move one leg up and one leg down. Reverse the movement to complete one repetition.

Mountain climbers

Place your hands on the floor directly under your shoulders and come into a plank position with feet together and toes curled under. Tense every muscle to keep your body in a straight line from head to heels. Keep your left foot straight out behind while pulling right knee in towards your chest. Place your right foot back down behind and pull your left knee in towards your chest. Repeat quickly.

Iron crosses

Lie on your back with your arms extended out to the sides at shoulder-level, palms and lower back pressed into the floor. Raise your legs straight up to a 90° angle. Keep your feet together then, with control, rotate at your waist and drop feet close to the floor. Return to start position by bringing feet back to center directly above hips and rotate to the other side. This is one repetition.

Core workout without crunches

As you may have noticed, there were no crunches in this HIIT core workout and very few lower body exercises. Each superset includes one exercise to get your heart rate up and another to strengthen the core. This way, your body burns fat while strengthening. Give this workout a go and share a video or sweaty selfie with us on social media.

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