The 15-minute home six-pack circuit

Too busy to sculpt six rock hard abs? Not anymore. This simple HIIT circuit designed by PT Phil Sims is designed to hit you core – hard. And here’s the best bit: you don't need to fork out for a gym membership - it can all be done from your lounge. Because building lean muscle dosen’t need to be complicated.
(Related: Why HIIT training will give you a serious six-pack)

EXERCISES STEP-BY-STEP

Complete three rounds of all the exercises below

01

Spiderman press-up

Sets: 3 / Reps: 10 each arm / Rest: 20 secs

Get into a traditional press-up position. Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Press back up and return your leg to the starting position. Repeat with the alternate leg.

02

Dumbbell lunge

Sets: 3 / Reps: 10 each arm / Rest: 20 secs

Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.

03

Renegade row

Sets: 3 / Reps: 10 each side / Rest: 20 secs

Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position. Repeat with the left dumbbell to complete one rep.

04

Kettlebell swings

Sets: 3 / Reps: 20 / Rest: 20 secs

Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.

05

Overhead crunch

Sets: 3 / Reps: 20 / Rest: 20 secs

Lie on your back with your arms extended straight over your head so your body forms a straight line. Bend your knees and keep your feet flat on the floor then – keeping your arms locked – contract your abs to crunch your shoulders off the floor.