This HIIT Core Workout Will Really Make You Sweat
If you're looking for a great HIIT core workout, you want to choose one that targets all parts of your core—not just your rectus abdominis, the muscles that run vertically along the front of your abdomen.
To do this, you should focus on exercises that work your core through movement and anti-movement, Alicia Jamison, C.P.T., trainer at Bodyspace Fitness in New York City, tells SELF. That's because to really challenge your core, your muscles have to go through a range of motion as well as resist motion, which helps build stabilizing strength. Examples of anti-movement include anti-extension (where your core has to fire to resist the hyperextending of your lower back) and anti-lateral flexion (where you resist bending at the side), whereas flexion, or bending, is an example of movement.
By using various movement and anti-movement patterns, you'll challenge your transverse abdominis (the deep muscles on the front and side of your abdomen) and your internal and external obliques (the sides of your abdomen), as well as your rectus abdominis. This gives your core a 360-degree workout that you'll feel everywhere.
And training these muscles is super important, both in everyday life and during your workouts. After all, the main function of your core is to protect your spine. That's what helps you stay aligned when you're walking, twisting or rotating, carrying or lifting things, and sitting down, says Jamison. A strong core also helps improve your fitness and training, as it allows for a bigger transfer of energy from your upper body to your lower body and vice versa.
When it comes to core training, though, it can be tough to know whether your core is actually engaged—meaning, the core muscles you want to be firing (and which should be firing) are the ones that are actually working, rather than other muscles, like ones in your back (which you don't want to take over).
One tip: If you're doing a move where you're lying on your back, like flutter kicks or reverse crunches, push your lower back into the floor to eliminate the space underneath, which ensures the transverse abdominis and the rectus abdominis are engaged. If you're not lying on the ground, connecting to your breath is the easiest way to engage your core. “When you inhale, your ribcage opens up, and when you exhale, you can close the ribcage, engage the diaphragm, and pull those central tendons down into the core,” says Jamison. Essentially, you're contracting the muscles in your core as you exhale.
In this HIIT core workout created by Jamison, you'll be utilizing smaller moves for a big burn. And because it's HIIT-based, be ready to work hard with max efforts interspersed between your rest intervals.
Like with any HIIT-based workout, a proper warm-up is key: You definitely don't want to get into intense moves cold. Jamison loves doing low lunge twists—she calls them the “world's greatest stretch”—to dynamically warm up your whole body. To do this, reach down toward your toes and walk your hands out to a high plank. From there, step through with your right foot and place it outside your right palm, so you feel a big stretch in your hip. Then open up your chest, taking your right hand off the ground and reaching it up toward the ceiling for big T-spine mobility. Then do the other side.
Ready to hit the mat? Here's what you'll need for this short and sweet HIIT core workout.
The WorkoutWhat you'll need: An exercise mat for extra cushioning.
The ExercisesFlutter kickForearm side plank crunchReverse crunchRussian twistDirectionsPerform each exercise for 40 seconds, resting for 20 seconds after each move. Complete three times total.Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength.
Fitness / Workouts
The Batman Workout
Today, I’m going to share The Batman Workout!
If you plan on fighting crime in your city, you’ve come to the right place.
We specialize in creating nerdy-themed exercise routines in our Online Coaching Program, because we like to have FUN with our training!
Here’s what we’ll cover:
- How would Batman train in real life?
- The Batman Workout Day 1
- The Batman Workout Day 2
- Exercises covered in the Batman Workout
- FAQ for Batman Workout
- How to train without a gym (Next Steps)
Alright, grab your cape, and let’s do this.
How Would Batman Train in Real Life?
As Ryan from GMB mentions in the video above, Batman needs to train for:
Now, a gym could be useful here. However, sometimes we don’t always have access to a fitness facility.
Maybe we’ve been thrown into some sketchy prison somewhere (thanks Bane).
BUT, that doesn’t mean we can’t work out. It just means we have to focus on bodyweight exercises:
As we mention in our Guide to Bodyweight Training, you really don’t need any equipment to get a full-body workout in. You just need the right plan.
Let me show you what I mean.
The Batman Workout DAY 1
The Batman Workout Day 1:
- Squat Jump
- Headstand Push-ups
Depending on your experience level, we can go with a Beginner or Advanced variation.
Day 1 – Beginner:
- Rolling Squat Tuck-up Jumps
- Side-to-Side Push-ups
- Modified Headstand Push-ups
- Jump Pull-Up with Tuck
- Handstands Against Wall
Day 1 – Advanced:
- Rolling Single-Leg Tuck-up Jumps
- Exploding Push-ups (Standard to Wide to Right Front/Left Back to Left Front/Right Back)
- Headstand Push-Ups
- Ice Cream Makers
- Free Standing Handstands
The Batman Workout DAY 2
The Batman Workout Day 2:
- 180-Degree Jump
- Front Lever
- Back Lever
Again, we can roll with a Beginner or Advanced variation.
Day 2 – Beginner:
- 180-Degree Jump Turns
- Front Lever Hold with Tuck
- Back Lever Hold with Tuck
- Low Frog Hold
Day 2 – Advanced :
- Single-Leg Jump 180 Degree Turn
- Front Lever Hold
- Back Lever Hold
- Floating Frog Hold
Exercises Covered in the Batman Workout
Let’s now cover the exercises in the workouts found above.
#1) Squat Jump
#2) Single Leg Squat Jump
#3) Side-to-Side Push-up (Knee)
#4) Side-to-Side Push-up
#5) Exploding Push-ups
#6) Modified Handstand Push-up
#7) Handstand Push-up
#8) Jump-up Pull-up with Tuck
#9) Pull-up with Tuck
#10) Ice Cream Maker – Tucked
#11) Ice Cream Maker – Can Opener
#12) Ice Cream Maker – Front Lever
#13) Handstand (In)
#14) Handstand (Out)
For more here, check out our guide How to Do a Handstand.
#15) 180-Jump Turn
#16) 180-Jump Turn – Single Leg
#17) Front Lever – Tuck
#18) Front Lever – Can Opener
#19) Back Lever – Tuck
#20) Back Lever
#21) Low-Frog Hold
#22) Floating Frog
FAQ on The Batman Workout
Let’s answer some of your questions on the Batman Workout.
#1) When should I advance on with the workout?
Once you get proficient at a level, go up one level for that exercise and work on mastering that within the workout.
Don’t try and jump up to the next progression too quickly. Focus on form and performing each rep as cleanly as you can. That is what will get you strong and help you master the moves. Be sure to:
#2) How many reps should I do? How long should I perform the holds?
- Perform no more than 5 reps per movement for up to 3 sets.
- Work on performing holds for 5 to 8 seconds per set.
- Perform all sets of one exercise before moving on to the next exercise.
#3) How often should I do the Batman Workout?
Give yourself at least a day of rest in between the workouts.
You can even add in sprints or intervals on your off days for extra stamina work if you would like.
#4) What if I don’t have a bar?
In the video below, Coach Jim walks you through what to do if you don’t have a pull-up bar:
For more here, check out How to Do Pull-ups Without a Bar.
#5) Can I wear a cap while doing the Batman Workout?
Get strong without picking up a weight
Maybe you hate gyms. Maybe you travel like crazy. Maybe you just enjoy exercising outdoors.
No matter your reason, You CAN build muscle and size or simply lose weight and get in shape with only bodyweight exercises.
Just ask Jimmy here:
Jimmy didn’t want to leave his home to train, so we helped him build a plan to do just that.
Want some help from us too?
Here’s how Nerd Fitness can get you ready to fight crime:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating bodyweight moves into your training.
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
Alright, that about wraps it up for today.
Tune in for more next time!
Same Bat-Time, same Bat-Channel.
photo source: ©rosinka79/123RF.COM, batman action figure,
The post The Batman Workout first appeared on Nerd Fitness.
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