Try This Home HIIT Workout to Make Your Core Stronger as You Rest

This routine from Gerren Liles doesn't give your abs a break.

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While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently—but that doesn't mean that we have to go it completely alone in every sense.

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we've done our best to provide as many at-home workout options as possible. But that's just the start. We're also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

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Gerren Liles, founding Mirror trainer and creator of All Out Studio's High Power HIIT program, hosted the latest session. His HIIT workouts are designed to cram as much safe, effective work into as little time as possible using smart interval periods of work and active rest. "You're basically spiking your heart rate up and down and up and down to really elicit that metabolic response," he says.

This session is an equipment-free blast that gets progressively harder, with an extra focus on the core and abs. All you need to do it is the will to work hard and about as much space as it takes to roll out a yoga mat and move in the shape of an L.

Gerren Liles Progressive Home Core HIIT Workout


Perform the main exercise for 30 seconds, then perform the active recovery exercise for 30 seconds. Then, perform the main exercise for 45 seconds, and the active recovery exercise for 30 seconds. For the final round, perform the main exercise for 60 seconds.

  1. Main Exercise: Forward-Back-Lateral High Knees to Shuffle
  2. Active Recovery: Side Plank
    1. Main Exercise: 4 Tuck and Rolls into 4 Crab Toe Taps
    2. Active Recovery: Hollow hold
      1. Main Exercise: 12 to 3 Lunge Hops
      2. Active Recovery: Forearm Plank
        1. Main Exercise: Plank Jack to Back Extension
        2. Active Recovery: Squat Hold
          1. Main Exercise: 2 Situps w/Toe Tap to 2 Hip Raises
          2. Active Recovery: V-sit
            1. Main Exercise: Broad Jump Squat Thrust 180
            2. Active Recovery: Total rest

              Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you've missed? Check out the whole collection here.

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              GET THE WORKOUTS HERE

              Want some more workouts from Liles? Check out his High Power HIIT program on All Out Studio.

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