Those 5 exercises = 1 cycle
Repeat this cycle of for 2-(3) times giving your max effort during 50sec.(=try to complete as much reps as possible) then rest for 10sec.(use those small breaks to write down your reps so that you can keep track of improvement) and move on to the next exercise.
Most important thing when training your abs is to tuck in your belly button as hard as you can in order to activate your “power house” (=those ab muscles that work like a corset) this really does the trick to feel the burn and get those flat abs.
1) Plank Position Jump Forward keeping hands on the floor and Back into the plank position for 50 sec.
-10 sec. Rest
2) 10 High knees then change to 10 Front kicks and repeat this cycle till the 50sec. are over
3) Burpees for 50 sec.
-10 sec. Rest
4) Wood Chop alternating left and right side (after rotating from e.g. lower left to upper right lower your arms down on your right side and move now from your lower right to your upper left and repeat for 50 sec.)
the 4 exercises above =1 round
Do 3 rounds total, giving your max. effort during the 50sec. and resting only for 10sec. after each exercise.
If you wish to add some more you can do some skipping or if you don’t have a rope at home simply do some high knees or jumping jacks or swap exercises after 2min. and keep going for 20 min
but once you pass the 5 min you’ll wish they were the 10!!
If you maintain good form and go as quickly as you can through the whole movement(which includes the 5 steps shown above), repeating Burpees for the next 10 minutes you’ll get a workout that’s more intense than a jogging session.
You have to push the hardest you can, till the end, to get the real benefits out of such HIIT workouts!!
Try to count your reps. Keep a pen and paper nearby to jot them down while you’re gasping for air.