This 14-minute Kayla Itsines' ab workout will make you feel the burn

From Cosmopolitan

Sometimes, you're just after a quick workout. A quick workout that's effective. And that's pretty much what PT Kayla Itsines is famous for, with her 28-minute BBG workouts loved around the world. But it doesn't even have to take that long to be worthwhile, as Kayla shows in her 14-minute killer ab-workout made especially for Cosmopolitan's Stay In, Sweat It Out series.

If you need to feel the burn in order to feel like your exercise was really worth it, then this is the workout for you. Made up of two circuits which you do three times each (with a rest in between), there's always the option to elongate your session by doing the whole thing twice over. But if you're strapped for time, or the thought of an almost-half-hour workout fills you with dread, then give the 14-minute version a go first.

Kayla's ab workout is, of course, designed to strengthen and tone your abs - but there's another benefit to focussing on your abdomen. "Having a strong core means a strong foundation for all movement during your workouts and in everyday life," says Kayla. "This at home ab workout requires no equipment and can be done in as little as 14 minutes. It contains 8 exercises split across two circuits."

Convinced? Here's the breakdown of what to do. Each exercise is done for 30 seconds, before moving on to the next one. At the end of each 4-move circuit, rest for 30 seconds and repeat (three times in total). Then, do the whole thing again with the second ciruit:

Circuit 1:

• X Plank

• X Mountain Climber

• Plank & Reach

• Ab Bikes

Circuit 2

• Straight-Leg Jackknife

• Bent-Leg Jackknife

• Russian Twist

• Commando

How to do the moves:

X Plank
30 seconds per round

Step 1:
Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.

Step 2:
Inhale. While stabilising through your abdominals, elevate your hips and release your left hand to reach towards your right foot (or as far as you can).

Step 3:
Exhale. Lower your hips and place your left hand on the mat to return to the starting position.

Step 4:
Inhale. While stabilising through your abdominals, elevate your hips and release your right hand to reach towards your left foot (or as far as you can).

Step 5:
Exhale. Lower your hips and place your right hand on the mat to return to the starting position. Continue alternating between left and right for the specified amount of time.

X Mountain Climber
30 seconds per round

Step 1:
Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.

Step 2:
Keeping your right foot on the floor, bend your left knee and bring it into your chest and towards your right elbow. Extend your left leg to return to the starting position.

Step 3:
Keeping your left foot on the floor, bend your right knee and bring it into your chest and towards your left elbow. Extend your right knee and return to the starting position.

Step 4:
Continue alternating between left and right for the specified number of repetitions, inhaling for two repetitions and exhaling for two repetitions.

Plank & Reach
30 seconds per round

Step 1:
Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.

Step 2:
Inhale. Brace your abdominals and ensure that your spine remains in a neutral position. Maintaining your balance, release your left arm from the ground and extend it in front of your body before returning to the plank position. Continue alternating between sides for the specified amount of time, breathing deeply throughout.

Ab Bikes
30 seconds per round

Step 1:
Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.

Step 2:
While keeping your right leg extended, bend your left knee and draw it in towards your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.

Step 3:
Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in towards your chest and rotate your torso to the right to bring your left elbow to your knee.

Step 4:
Untwist your torso and extend your right knee to return to the starting position. Continue alternating between left and right for the specified number of repetitions, inhaling for four repetitions and exhaling for four repetitions.

Straight-Leg Jackknife
30 seconds per round

Step 1:
Lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.

Step 2:
Inhale. Exhale. While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips. At the same time, bring your arms forward and upward towards your feet, slowly lifting your head, shoulder blades and torso off the mat.

Step 3:
Inhale. Slowly lower your arms and legs to return to the starting position, but without lowering your feet to the floor. Repeat for the specified amount of time.

Bent-Leg Jackknife
30 seconds per round

Step 1:
Start by lying on your back on a yoga mat with your arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine and elevate your legs off the mat slightly. This is your starting position.

Step 2:
Inhale. Bend your knees and using your abdominals, draw them in towards your chest, ensuring that your feet stay together. At the same time, bring your arms forward towards your feet, slowly lifting your head, shoulder blades and torso off the mat.

Step 3:
Exhale. Slowly lower your arms and extend your legs to return to the starting position, but without lowering your feet to the floor. Repeat for the specified amount of time.

Russian Twist
30 seconds per round

Step 1:
With your hands clasped in front of your chest, start seated on a yoga mat with knees bent and heels firmly planted. Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones. Keeping your feet together, raise your feet off the mat and extend your legs slightly. This is your starting position.

Step 2:
While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow on the mat next to your right hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.

Step 3:
Untwist your torso to return to the starting position.

Step 4:
While keeping your lower body as still as possible, twist your torso to the left and gently touch your elbow on the mat next to your left hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.

Step 5:
Untwist your torso to return to the starting position. Continue alternating between right and left for the specified amount of time.

Commando
30 seconds per round

Step 1:
Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.

Step 2:
Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.

Step 3:
Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.

For more of Kayla Itsines' workouts, download the Sweat app.

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