HIITBURN

14-Day Abs
Copyright © 2021 HIITBURN.COM

DISCLAIMER: The information provided in this guide is for educational

purposes only. We are not doctors and this is not meant to be taken as medical
advice and this is not a prescribed diet. This information is not prescribing
nutritional interventions to treat diseases or their symptoms. The information
provided in this guide is based upon our own experiences as well as our own
interpretations of the current research that is available for strategies to help build
healthy eating habits. The advice and tips given in this guide are meant for
healthy adults only. You should consult your physician to insure advice and tips
given in this guide are appropriate for your individual circumstances. If you have
any health issues or pre-existing conditions, please consult your physician
before implementing any of the information provided below. This product is for
informational purposes only and the author does not accept any responsibility
for any liabilities or damages, real or perceived, resulting from the use of this
information. All rights reserved. No part of this publication may be reproduced,
transmitted, transcribed, stored in a retrieval system, or translated into any
language, in any form, without the written permission and signature of the
author.

THEDAILYKELSEY.COM
WELCOME TO THE 14-DAY ABS CHALLENGE
Thank you for downloading the 14-Day Abs Challenge Manual!

Each workout is fully outlined for you below with a link to the follow along
video. Also...

If you haven't yet, please be sure to subscribe to our YouTube Channel

and leave us a comment letting us know you're doing the workouts!

Go To The HIITBURN YouTube Channel!

I hope you enjoy these workouts!

-Kelsey & Dennis, HIITBURN.com

P.S. Want all my best workout programs? Get the HIITBURN App!

CLICK HERE TO GET THE HIITBURN APP!

1
DOCUMENTING YOUR JOURNEY

It’s incredibly powerful to see progress through photos and videos.

We’d love to see your journey through this challenge on social media.

After each workout you complete, please post a selfie or a photo or video
so that we can all celebrate with you!

Fitness Challenges are meant to be social – and we are all in this together!

Instagram: be sure to tag @HiitBurn and @TheDailyKelsey

Use these Hashtags on your posts: #hiitburn #hiitburnchallenge

2
 WORKOUT SCHEDULE
Below is the workout schedule for the program! That said, if this doesn't fit your
schedule, feel free to switch things around to make it work for you.

NOTE: We will have some videos for you on your rest days too, those links can
be found below:

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

WEEK REST 1 2 3 4 5
REST
1

WEEK WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

2 REST 6 7 8 9 10
REST

Day 6 & Day 7 Rest Day Mobility Workout!

Day 13 & 14 Rest Day Mobility Workout!

3
 DAY ONE | WORKOUT ONE | ABS
Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Inch Worm 30 seconds 15 seconds
1B
1C
Reach Forward Plank
V Sit Hold
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Alternating Leg Raises 30 seconds 15 seconds ROUNDS
1E Mountain Climbers 30 seconds 15 seconds

DAY TWO | WORKOUT TWO | CARDIO ABS

Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT

3
1A Modified in-N-Outs 30 seconds 15 seconds
1B High Plank Hold 30 seconds 15 seconds
1C Toe Touches 30 seconds 15 seconds
1D A Skip 30 seconds 15 seconds ROUNDS
1E Scissor Jacks 30 seconds 15 seconds
 DAY THREE | WORKOUT THREE | ABS
Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Cat Cow 30 seconds 15 seconds
1B
1C
Plank Holds
Hip Ups
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Russian Twists 30 seconds 15 seconds ROUNDS
1E Outside Mountain Climbers 30 seconds 15 seconds

DAY FOUR | WORKOUT FOUR | CARDIO ABS

Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Flutter Kicks 30 seconds 15 seconds
1B
1C
Incline Mountain Climbers
Incline Side Plank Hold (L)
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Incline Side Plank Hold (R) 30 seconds 15 seconds ROUNDS
1E Sit Throughs 30 seconds 15 seconds

4
 DAY FIVE | WORKOUT FIVE | ABS
Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Alternating Heel Lower 30 seconds 15 seconds
1B
1C
High Plank Hold
Cross Body Mountain Climber
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Modified V Sit Hold 30 seconds 15 seconds ROUNDS
1E Plank To Pushup 30 seconds 15 seconds

See Day 6 & 7 Here!

DAY EIGHT | WORKOUT SIX | CARDIO ABS

Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Bird Dog 30 seconds 15 seconds
1B
1C
Modified Hollow Body Hold
Side Plank (Left)
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Side Plank (Right) 30 seconds 15 seconds ROUNDS
1E Cross Body Mountain Climbers 30 seconds 15 seconds

5
 DAY NINE | WORKOUT SEVEN | ABS
Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Inch Worm 30 seconds 15 seconds
1B
1C
In-N-Outs
Alternating Leg Raises
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Sit Throughs 30 seconds 15 seconds ROUNDS
1E Ice Skaters 30 seconds 15 seconds

DAY TEN | WORKOUT EIGHT | CARDIO ABS

Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Sky Reaches 30 seconds 15 seconds
1B
1C
Shoulder Taps
Leg Raises
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Modified V Sit Hold 30 seconds 15 seconds ROUNDS
1E Bear Crawl Side to Side 30 seconds 15 seconds

6
 DAY ELEVEN | WORKOUT NINE | ABS
Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Bird Dog 30 seconds 15 seconds
1B
1C
Rocking Planks Side To Side
Alternating Heel Lower
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Modified In-N-Outs 30 seconds 15 seconds ROUNDS
1E Jumping Jacks 30 seconds 15 seconds

DAY TWELVE | WORKOUT TEN | CARDIO ABS

Complete 30-seconds ON, 15-seconds REST for 3 full rounds on the exercises below...
EXERCISE TIME REST ROUNDS
WORKOUT
1A Hollow Body Hold 30 seconds 15 seconds
1B
1C
Spider-Man Planks
Flutter Kicks
30 seconds
30 seconds
15 seconds
15 seconds
3
1D Toe Touches 30 seconds 15 seconds ROUNDS
1E Outside Mountain Climbers 30 seconds 15 seconds

See Day 13 & 14 Here!

7
CONGRATULATIONS ON COMPLETING THE 14-DAY
ABS CHALLENGE – WHAT'S NEXT?
First and foremost, congratulations on completing this Challenge! We are SO proud of
you and all the hard work you put in.

You should be proud of yourself too! So take a moment to celebrate what you just
accomplished. Look back at all those workouts you crushed, and all the progress you
made. And...

Just know that this is only the beginning for you!

So you might be wondering, WHAT'S NEXT?

After completing a HIITBURN Challenge, the best next step is to keep going. That
said, we have a few options for you:

1) Be sure to download our HIITBURN App – this gives you access to ALL our best
challenges, programs, and workouts. So go download the app and start immediately!

2) Repeat this current challenge – doing another round of this challenge is also a
great way to keep making progress. Focus on getting a few more reps in the intervals,
beating your workout scores, etc.

The biggest thing is to KEEP GOING – this is only the beginning for you! As always, if
you need any help as all, please do not hesitate to reach out.

Myself and the entire HIITBURN Team is here for you.

-Dennis & Kelsey