7-Day HIIT Your Belly Challenge

Target your belly with HIIT, tabata, and circuits.

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.

HIIT Your Belly Challenge

Equipment Needed: yoga mat, interval timer, 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.

3 Exercise Routines:

Here’s a break down of the routines. Below this section you’ll find a layout of what day to perform what!

1. Tabata

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

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


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

3. 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

  • Crunches
  • Push-through

Circuit 2

  • Leg Lifts
  • Dumbbell Jackknife

Circuit 3

  • Alternating Heel Touch
  • Dumbbell Russian Twist

The 7-Day Challenge

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

Instructional Videos


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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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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