There is a reason sit-ups and crunches are standard exercises But they can get boring quickly That's why it's important to have variations in your midsection routine, like this quick, equipment-free core workout

All you need is a little space One of the best yoga mats is helpful if you want to be more comfortable with floor-based movements, but it is not essential There are crunches, but the crunch variation is only performed for about one-third of the routine, so there is plenty of time for other exercises

This short routine by fitness duo Tiff x Dan works the abdominal muscles, including the six-pack abs of the rectus abdominis, and provides a core workout when time is short In addition, the 15-move circuit can be repeated up to three times, providing a long-lasting core workout

However, to get the most out of your workout, it is important to learn proper technique This is because abdominal exercises tend to accidentally bend the hips instead of strengthening the core Fortunately, Tiff demonstrates all the exercises so you can perfect your form before you begin

To cram 15 exercises into a 10-minute session, perform each movement for 30 seconds, rest 10 seconds, and then begin the next exercise If you are repeating a circuit, take a longer rest (about 30-40 seconds) between sets and begin again after you have recovered

This style of exercise is known as high-intensity resistance training (HIRT) It is similar to high-intensity interval training (HIIT), but focuses on muscle-building movements rather than cardio-centric exercises

Both techniques, however, can help you complete your workout more efficiently, even if you have a packed schedule Furthermore, since this particular routine requires no equipment, it can be done while traveling or on the go, whenever you have the time

In addition, HIRT training helps to raise the heart rate, which expends more energy than a steady paced routine In addition, maintaining a high heart rate can boost your metabolism, increasing the amount of energy you expend throughout the day

Of course, you won't be able to see the visible effects of boosting your metabolism and burning fat in a single 10-minute session, but if you add Tiff x Dan abdominal training to your regular routine and repeat the circuit several times, you will see the benefits in a few weeks [19] [20] In other words, you can train your core by doing abdominal exercises, but if you are looking for these fitness benefits, you will want to add dedicated core training to your routine If you like efficient exercise, compound exercises are also worth considering [Especially if you are training with weights like adjustable dumbbells or kettlebells This way you can build muscle, tone your midsection, and get your heart rate up in one session (when arranged as a HIRT workout)