7-Day HIIT Your Belly Challenge

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Many women who are dedicating to losing weight, getting fit, and shaping their bodies complain that their bellies are the last area to lose fat and look more toned and defined. This is a common concern, and our belly workout, which combines HIIT with Tabata and circuit training, is designed to tackle that tricky area of your body.

HIIT produces results in a short amount of time with intense, cardio-paced workouts that build strength and promote muscle definition. Tabata pushes you to work your hardest with minimal rest, while circuit training targets specific muscle groups while allowing others to rest. The combination of all three allow this 7 day belly workout challenge to show you real results.

Equipment Needed: yoga mat, interval timer (Gymboss is a free app), 1 medium dumbbell (8-12 lbs.)

What to Do: Below are three exercise routines. Follow the 7 day routine below. Day 1 and 4 introduce tabata specifically for the morning. Morning tabata routines will kickstart your metabolism and help burn fat for the entire day. For days with two or more routines, perform them any time during the day.


Tabata – 20 seconds exercise, rest 10 seconds. Two rounds for a 4 minute workout.

1. Crunches
2. Leg Lifts
3. Push-through
4. Bicycles

HIIT – Perform each exercise for 45 seconds and rest 5 seconds in between each exercise. Rest 30 seconds between rounds. Complete 2 rounds.

1. Leg Lifts
2. Push-through
3. Dumbbell Russian Twist
4. Dumbbell Jackknife
5. Alternating Heel Touch

Circuits – Perform each exercise for 30 seconds with no rest in between. Rest 10 seconds in between circuits. Perform  3 circuits resting 30 seconds in between each circuit.

Circuit 1

Circuit 2
Leg Lifts
Dumbbell Jackknife

Circuit 3
Alternating Heel Touch
Dumbbell Russian Twist


Day 1: Tabata(Morning), Circuits
Day 2: HIIT
Day 3: Circuits
Day 4: Tabata(Morning), HIIT
Day 5: HIIT, Circuits
Day 6: Rest
Day 7: Tabata, Circuits, HIIT


Leg Lifts



Dumbbell Russian Twist

Dumbbell Jackknife

Alternating Heel Touch

After you’ve taken on this 7 day challenge, tackle our 6-Week Flat Belly Program to continue transforming your belly.

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