22-Minute Blast Belly Fat HIIT Challenge

Burn baby burn! It's time to light those abs on fire and sculpt them to perfection.

Blast Belly Fat HIIT Challenge

Burn baby burn! It’s time to light those abs on fire with our 22-Minute Blast Belly Fat HIIT Challenge. Toning, slimming, and sculpting your abs is a three-part process: muscle building, fat blasting, and smart eating. This high intensity interval training challenge offers minimal rest in between workouts and rounds, which is essential for fat burning. It will also work every group of abdominal muscles. This routine offers mild, localized rest as you burn fat for a full 22 minutes.

If you’ve ever done HIIT exercises before, you know how fast-paced they are. You’ll need to work hard and push through the pain! Although the workouts are shorter compared to typical gym sessions, HIIT exercises can be more effective in building lean muscle and burning fat. Keep your core tight, don’t overstrain your neck or lower back, breathe, and stay focused.

Eating is the third factor to creating toned abs. Try our 7 Days to a Flatter and Toned Tummy to learn the basics of eating for a flatter stomach.

22-Minute Blast Belly Fat HIIT Challenge

hiit challenge

What You’ll Need: An interval timer (available on most phones) and a yoga mat or soft surface

What to Do: Perform each exercise for 40 seconds, resting for 10 seconds in between exercises. Rest for 30 seconds in between rounds and repeat the exercises for a total of five rounds. Complete this workout four times a week.

  1. Reverse Crunches
  2. Toe Touch
  3. Plank Knee to Elbow
  4. Leg Lifts
  5. Jumping Oblique Twist
  6. Bicycle

Instructional Videos

Reverse Crunches

Toe Touch

Plank Knee to Elbow

Leg Lifts

Jumping Oblique Twist


If your abs are looking good after the Blast Belly Fat HIIT Challenge and you’re wondering how to keep your results, try our 21-Day Get Fit Plan to keep change coming.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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