5 Minute AB HIIT Workout For Women Over 50

Being physically active every day is incredibly beneficial for women over 50. You can workout without equipment at home and maintain a healthy and active lifestyle.

Exercise keeps our bodies healthy, strengthens our minds, and lowers our risk of developing a number of illnesses. 

Finding the time to work out, however, can be difficult, particularly for women who have demanding work and family schedules. 

This is where our 5 Minute AB HIIT Workout comes in!

This 5 minute ABS workout or 5 minute toned HIIT AB workout for women over 50 will help reduce belly fat fast, build strength, and create a flat stomach.

5 Minute AB HIIT Workout To Help You Stay Fit and Healthy

This low impact beginners’ AB toning micro-workout is very doable but still challenging enough to burn belly fat and tone your abdominal muscles. It is ideal for women over 50 and is a quick and effective way to raise your heart rate, strengthen your core, and increase your overall fitness level. 

For 40 seconds, we’ll perform these five exercises, followed by a 20-second break. You’re going to feel great, work hard, and it’s going to be amazing.

The 5 minute AB HIIT workout includes five exercises that can be done in the comfort of your own home and uses high intensity interval training to target your abdominal muscles.

Let’s get started.

Ab workout with bicycles

This ab HIIT workout with bicycles is a great way to target and tone the abdominal muscles. It’s a quick exercise that works well, can be done anywhere, and is appropriate for women over 50. 

In this ab HIIT micro-workout, you use your core, not your legs, to propel the movement while keeping your legs at a 90 degree angle. 

Building core strength is the ultimate goal of ab exercises as we age because our core is where we control all of our movement, balance, and stability. It also protects and strengthens her back. 

This is a fantastic workout to get your body warmed up and your heart rate up. 

Plank position 

The plank position is a bodyweight exercise that strengthens the shoulders, arms, legs, and abdominal muscles. 

It’s a fabulous way to increase your body’s overall strength and stability, and you can do it anywhere without any special equipment.

The abdominal muscles are the focus of this ab HIIT workout, which also enhances overall core stability. 

Throughout the exercise, it’s crucial to maintain a straight back and a line with your body; avoid arching your back or hips. 

Shoulder tap planks

The core stability that we built during the previous exercise will be continued here. With your body aligned in a straight line from head to heels and your hands directly beneath your shoulders, begin in the high plank position. 

This ab HIIT workout is a great way to target and strengthen the abdominal muscles, as well as the shoulders, arms, and stability muscles. The plank position is a challenging position for the core, and involves tapping the opposite shoulder with each hand.

Throughout this micro-workout, it’s crucial to maintain a straight back and a line with your body; avoid arching your back or hips.


The inchworm exercise is a fabulous way to increase your body strength, mobility, and flexibility from a plank position.

The arm, shoulder, back, core, hip, and hamstring muscles are all worked out during the inchworm exercise.

For this ab exercise to be as effective as possible and to avoid injury, it is crucial to maintain a straight body and a tight core throughout the movement.

Twisting planks

Twisting planks are a powerful ab exercise that strengthens the obliques, stability muscles, and abdominals. 

The exercise involves twisting the torso to reach one arm towards the opposite knee while holding a plank position.

The twisting plank is a fabulous ab exercise for women over 50 who want to work their  abdominal muscles, enhance their overall core stability, and raise their heart rate. 

It’s critical to avoid arching your back or hips throughout the exercise and maintain a straight posture. 

Great job! We hope it was enjoyable for you to concentrate on your abs for five minutes. By the end of this ab workout, you’ll be able to feel your abs getting tighter. 

If you still have some energy, try the following workout routine to strengthen your arms: 10 Minute Tone Your Arm Workout For Women Over 50 

Remember to stretch your body; it’s a crucial component of any workout routine and particularly important for women over 50. It can lessen muscle soreness and stiffness, increase flexibility and range of motion, and lower the risk of injury.

Try this stretching micro-workout: 5 Minute Full Body Stretching Routine For Women Over 50!

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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