Day 20: A Jump and Twist HIIT Routine to Fire Up Your Abs

The workout below is for Day 20 of the SELF 2022 Spring Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here.

In today’s cardio and core HIIT routine, you’ll be cycling through four exercises: the crab walk to jump, mountain climber twist, squat to oblique crunch, and jumping jack. Plyometric exercises (jumping moves) bookend this circuit, which serves to keep your heart rate high throughout.

This HIIT routine is also rich with moves that have you working in the transverse plane of motion—basically, exercises that involve rotation or twisting. Training in this way is important because it better mimics the requirements of everyday life, which helps guard against injury. And it also gives a significant challenge to your obliques, the muscles that run along the sides of your abdomen.

If you’re not feeling up to jumping in this workout, you can absolutely modify the plyo moves in a way that works for you. For instance, you can sub in an overhead reach in the crab walk to jump, or do a side-step in the jumping jack.

If you do plan to jump, this is a great opportunity to make sure your shoes are working for you. Shoes that are too tight, rub, or don’t offer enough support are likely going to feel more bothersome in a routine that’s higher-impact like this one. If you feel like your kicks have seen better days, check out some options here for some solid replacements.

WORKOUT DIRECTIONS

Complete each exercise for the chosen work/rest interval:

I = 30 seconds work, 30 seconds rest
II = 40 seconds work, 20 seconds rest
III = 50 seconds work, 10 seconds rest

Rest 60 seconds between rounds. Complete 2 to 5 rounds.

EXERCISES

• Crab Walk to Jump
• Mountain Climber Twist
• Squat to Oblique Crunch
• Jumping Jack

BONUS EMOM

After your last circuit, try the bonus EMOM: Do both moves for the recommended number of reps aiming to finish in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Repeat 4 times total (a total of 4 minutes).

• Squat to Oblique Crunch (8 to 10 reps)
• Russian Twist (8 to 10 reps)