Loading workouts…

20 Min HIIT Medicine Ball | ABS Workout

Follow-along home workout

20 Min HIIT Medicine Ball | ABS Workout

20 minutesMediumHIIT/CardioStrengthMed-ball

Torch your core and sculpt abs while burning calories in a 20‑minute HIIT routine.

Workout progress: 0%

About this workout

A 20-minute medium-level HIIT and strength workout for the core, using a medicine ball.

How it runs

After a 26-second intro, you move through 20 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

Reverse crunch (bodyweight)
Hip raise (bodyweight)
Crunch hold with alternating leg drops (bodyweight)
Up-and-down plank (bodyweight)
Reverse plank hold (bodyweight)
Bicycle crunch (bodyweight)

Keep moving

Related core workouts

View all core workouts

20 Min ABS and GLUTES Pilates inspired Workout
20 minutes
10 Min ABS Workout with one Dumbbell
10 minutes
10 Min Standing ABS and CORE Workout With Dumbbell
10 minutes
10 Min Medicine Ball ABS Workout
10 minutes

10 Min PILATES ABS with Yoga Block workout thumbnail

10 Min PILATES ABS with Yoga Block

10 minutes

10 Min Standing DEEP CORE Stability Workout workout thumbnail

10 Min Standing DEEP CORE Stability Workout

12 minutes