18 Minute HIIT Core Workout

by Ashley Dale Grant | Feb 26, 2018 | Members, Weighted Workouts, Workouts | 49 comments

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18 Minute HIIT Core Workout
Print Workout Here

Let’s HIIT the core with 5 exercises, 3 times through, to really kick some ass together.

What you will need:

A dumbbell if you have one!

Warm-Up:

Various moves to get that body warm like jogging on the spot and light squats.

Workout: We are doing each move for 50 seconds on and 10 seconds off, 3 times through.

Burpee with 4 weighted back rows in plank position, right side–Keeping one weight nearby, you’re going to do a burpee, and when you’re down in the plank position, you’re going to complete 4 back rows on one side.
Burpee with 4 weighted back rows in plank position, left side – Same as above on the opposite side.
Alternating backward lunges with twists – Take your time on these, and do one backwards lunge, while carefully twisting over that leg to work your side abs.
Weighted seated twists – Sitting back on your bum, leaning back, hold the abs in nice and tight while you alternate side to side with the weight!
Mountain climbers – You know the drill here!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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49 Comments

Jackie Dixon on February 27, 2018 at 5:59 am

Did this today cause needed shorter one before work. Glad I squeezed it in. Knees were tight on the lunges so had to really slow down there.
Reply
- Ashley Dale Grant on February 27, 2018 at 4:39 pm
  
  Try to stretch or foam roll your quads today!
Andrea Was on February 27, 2018 at 9:56 pm

I don’t love burpees but I managed to pull through them (I may have cursed a little during them lol). But anyways I feel great!! Thanks Ash!
Reply
Patricia Green on February 28, 2018 at 7:15 am

I don’t know why, but I found this one super challenging! Fought my way through it though :)
Reply
- Ashley Dale Grant on March 2, 2018 at 7:13 am
  
  That’s how I want the 18 minute ones to feel! Good job lady.
Ashsavage on March 1, 2018 at 11:12 am

I’m slow today but got it done
Reply
- Ashley Dale Grant on March 2, 2018 at 7:12 am
  
  Those are often the most rewarding workouts.. when you don’t want to do it! Good for you.
annafischer on March 2, 2018 at 8:25 am

My three year old watched the entire video quietly and was really amused by your little one.
Thanks for the quick and great workout!
Reply
- Ashley Dale Grant on March 2, 2018 at 1:54 pm
  
  You’re most welcome!! I’m glad she was entertaining! Happy Friday Momma!
Gillian Buckley on March 2, 2018 at 9:50 am

Wow! That was a toughie! Thanks and have a great weekend :)
Reply
- Ashley Dale Grant on March 2, 2018 at 1:55 pm
  
  You’re most welcome! Thanks for joining me lady! Happy Friday!
Brookebabin on March 2, 2018 at 5:25 pm

Good quick sweat session… Would have been better without a small creature trying to steal my weight during the burpees – I think he hates burpees as much as I do! Thx Ash
Reply
- Ashley Dale Grant on March 4, 2018 at 5:15 pm
  
  Hahaha I look forward to the day where he starts drilling you to do more!!
April Patch on March 3, 2018 at 9:04 am

☆ Every Saturday should begin sweaty! ☆
Reply
- Ashley Dale Grant on March 4, 2018 at 5:15 pm
  
  You are 100% right!!
Amber Ashton on March 3, 2018 at 10:01 am

So sweaty in such a short time. Thanks, Ash!
Reply
- Ashley Dale Grant on March 4, 2018 at 5:15 pm
  
  That’s my specialty!! Thanks Amber!
sandra on March 4, 2018 at 7:19 am

Thanks again, Ashley! Always worth doing and always feel ready to go afterwards!
Reply
- Ashley Dale Grant on March 4, 2018 at 5:16 pm
  
  I bet it was a great start to a fantastic day!!
Madabb82 on March 4, 2018 at 11:04 am

Wow and done!!
Reply
- Ashley Dale Grant on March 4, 2018 at 5:16 pm
  
  Give me a hells yesssss!!!
Angelika Henning on March 4, 2018 at 1:25 pm

Done and ready for the week!!
Reply
- Ashley Dale Grant on March 4, 2018 at 5:16 pm
  
  I’d say!! Between this and your meal prep you’re on fire!!
Jennifer Wiggans on March 5, 2018 at 4:02 pm

Caught up
Happy Monday
Reply
- Ashley Dale Grant on March 7, 2018 at 9:27 pm
  
  Nice start to the week!!
Kristina Bergeron on March 6, 2018 at 9:03 pm

Playing catch up from last week. Burpee back rows challenging AF but worth every inch of burn!
Reply
- Ashley Dale Grant on March 7, 2018 at 9:26 pm
  
  Aren’t they?! So good!! Glad you enjoyed.
Jodie Barfitt on March 7, 2018 at 5:54 am

Great mid week quicky thanks Ash!
Reply
- Ashley Dale Grant on March 7, 2018 at 9:26 pm
  
  You’re most welcome lady!!
Dawn Phillips on March 8, 2018 at 12:35 pm

I found my body felt weak as I was doing this workout I had to fight to keep up with you. My body wanted to quit after the first excercise. I’m glad i stuck with it and now I’m a sweaty mess but i feel accomplished. Thanks for kicking my ass Ash i always look forward to that lol
Reply
- Ashley Dale Grant on March 8, 2018 at 9:31 pm
  
  It’s my pleasure!! You took some time off lady. You shouldn’t be able to keep up with me. This is only natural! As long as you keep at it, you’re doing all the right things!
Michelle Fraser on March 10, 2018 at 2:32 pm

I felt like I really struggled with this workout – felt weaker than usual. Not sure why but got through it none-the-less. Clearly my core needs work! lol
Reply
- Ashley Dale Grant on March 11, 2018 at 8:04 pm
  
  Hopefully you’re not getting sick and that’s all it is! Mark this one down and come back to it every couple weeks!
SHERRYEKSTROM on February 8, 2021 at 8:25 am

Awesome and effective workout this morning! Thanks Ashley ?
Reply
- Ashley Dale Grant on February 11, 2021 at 11:23 am
  
  You are most welcome Sherry! Thanks for joining me xx
Ashley Gabel on February 10, 2021 at 7:02 pm

Love this one, I did this one twice today cause I loved it so much. Thanks Ash
Reply
- Ashley Dale Grant on February 11, 2021 at 11:21 am
  
  You rock Ash, way to go!!
Rebecca on February 11, 2021 at 10:07 am

Had to modify the burpee exercise but great workout!! Thanks Ash. Ps. Loved little Ro in this lol
Reply
- Ashley Dale Grant on February 11, 2021 at 11:21 am
  
  Yay! I’m glad you didn’t mind having her around. Thanks for the feedback. And thanks for the comment!!
Sandra T on February 12, 2021 at 5:55 am

Wow. Heart rate going. All before 6:00 am. Hiking by the lake soon. Keeping strong and healthy, thanks to you.
Reply
- Ashley Dale Grant on February 18, 2021 at 12:14 pm
  
  Saw your reply last week…sorry it took me so long! You are such an active positive person. SO happy we get to help you in that journey. It’s an honour!
KendraD on February 12, 2021 at 12:41 pm

2/3 workouts for the week done! The mountain climbers got a little challenging at the end there wowza.. Thanks Ash & Ro :)
Reply
- Ashley Dale Grant on February 18, 2021 at 12:14 pm
  
  Hehehe…you are most welcome Kendra! Thanks for fitting us in last week!
Jenna Lum on February 13, 2021 at 1:57 pm

Felt the abs right away with those burpees. Extra sweaty and feeling that heart rate!! Thanks so much Ashley!!

P.s. I got fabric bands from peach bands. They are fantastic! Much better than rubber!!
Reply
- Ashley Dale Grant on February 18, 2021 at 12:13 pm
  
  Those bands are awesome! What a difference!!
Sandra T on February 21, 2022 at 6:44 am

Ok! Heart rate up! Ready for a great day.
Reply
- Ashley Dale Grant on February 22, 2022 at 10:44 am
  
  Yay! What a great start to Family Day!
julieboak on February 21, 2022 at 4:53 pm

Done & Dusted!
Reply
- Ashley Dale Grant on February 22, 2022 at 10:44 am
  
  You are amazing!! Saw your amazing family day adventure outside too! You rock!

18 Minute HIIT Core Workout

49 Comments

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