This page offers a brief overview of High Intensity Interval Training (HIIT) workouts that can be done at home that focus on the core. These workouts are here to inspire you to be active when you are interested and try something new. Therefore you should never feel obligated or pressured to exercise, please listen to what your mind and body are asking of you. We have tried to make each of these workouts accessible and scalable to any level, if you are unsure of a movement please google it as we have not yet had time to make tutorials for all movements. If you have any questions or comments please reach out to us! We would love to hear from you.

Modifying Movements 

We all have different physical skills, experiences, and previous injuries. Therefore it is imperative that you adapt each movement to fit your needs and desires. You can modify these movements in any way, but we suggest a few possible ways below

  • Situps: Situps can be hard to perform for a number of reasons. We recommend putting your legs in a butterfly position to open your hips up and make it easier on your back.
  • Flutter kicks/Leg Lifts: To make these movements easier place your hands under your butt. To make them more challenging, you can put your hands behind your head. 

Making Mats 

For all core movements it will be safer and more comfortable if you have something between your body and the ground. You can use yoga matts, throw rugs, or towels to help create the perfect structure for your back.  


Walk the Plank

Arggg ye matey, on this ship to be a true pirate you have to be the plank. This workout will walk you through a number of positions to strengthen your entire core. You can take little breaks when needed but try to stay up for the whole time! Make sure you focus on keeping your back straight and your butt inline with your spine. You can also put a matt or towel under One minute at each position. 

  • High Plank: push-up position 
  • Right Side High Plank: Turn onto your right side and bring your left arm over your head
  • Left Side High Plank: Turn onto your left side and bring your right arm over your head
  • Rest for 1 minute
  • Low Plank: Come down onto your elbows. 
  • Right Side Low Plank: Resting on your right elbow, bring your left hand over your head

Why is this workout called Earthquake? Well you can find the answer at the end of this workout. Overall you will be focusing on a number of quick dynamic movements that will target all major abdominal muscles. 

  • Start in the push up or plank position
    • 20 Mt. Climbers: Bring your knee into your chest
    • 20 Spider man: Bring your knee to the elbow on the same side 
    • 20 Crisscross: Bring your knee to the opposite elbow. 
  • Lay on your back 
    • 20 Bicycles: Bring your elbow to opposite knee
    • 20 Russian Twist: Sit in a half crunch and twist your elbows and knees to opposite sides 
    • 1 minute plank hold 
Hibberty Jibberty

Why is this workout called Hibberty Jibberty? We are not quite sure. Some say it was designed by Ms. Hibberty Jibberty, others say because it is the only thing you can say when it’s over. For this work out you will be doing one movement and one movement only until failure. This is a fun one to finish the day with, or start out with depending on your mood. See here for instructions.

  • Hibberty Jibbertys: repeat till you can’t jibberty anymore 
    • Bring your right knee to your right chest 
    • Bring your left knee to your left chest 
    • Bring both knees to your chest 

The Final Countdown

3..2..1. You will be counting the seconds until the afterburn from this workout is over, both literally and physically. For this workout you will try to conduct each of the following abb movements for 1 minute each. Please pause and take little breaks as you need throughout the workout, but try to keep going for the whole 10 minutes.

  • Situps
  • Flutter kicks 
  • V-ups: Fold in a V by touching your fingers to your toes. 
  • Sit-ups 
  • Leg Lifts 
  • Boxcar/Suitcase: Fold by bring your knees to your chest 
  • Superman: lay on your stomach and bring your arms and legs off the ground 
  • Penguins: Do half a situp and alternate touching your fingers to your ankles (you’ll look like a penguin walkin) 
  • Reverse Crunch: Bend your knees and curl them into your chest. 
  • Bicycles: Alternate touching your elbow to the opposite knee 
Molten Core

We all know that at the center of the earth is a molten, hot, core. Do you know how it got there? This workout. This workout has two sections that will both help you find your limit. Please make sure you watch your back.

Set 1: Max Plank
planks: 15s plank, 15s rest, 30s plank, 30s rest, 45s plank, 45s rest, repeat untill max time

Break! Do a seal stretch, skip around, get some water, twist it out

Set 2: 5 rounds of
20 sit ups, 20 v ups, 1 min rest

Ab Scorcher

Have you every wondered what it would feel like to set your core on fire? Wonder no more! With this ab focused work out you’ll be sure to feel it tomorrow. The pattern will be A – B – A – B – A with 1 minute rest between workouts. Total time of 20 minutes. Let’s do it!

Workout A (2 minute abs):

  • Leg lifts (30 sec)
    • Laying on the floor, legs straight, bring your legs up so your body forms a right angle
    • Place your hands under your butt to decrease difficulty
  • Heel touches/Penguins (30 sec)
    • Laying on the floor, legs bent with feet on the ground, bend your side so you can tap your heel with your hand
  • Suitcase sit ups (30 sec)
    • Laying on the floor, legs out straight, sit up and tuck your legs into your chest in one smooth motion
  • Russian twists (30 sec)
    • Sit with your legs crossed off the ground in front of you; twist and touch the ground to your left then right with both hands

Workout B (as many rounds as possible in 5 minutes):

  • 10x push ups
    • To increase difficulty, bring arms closer together
    • To decrease difficulty, rest knees on the ground maintaining a flat body through your hips
  • 10 yard bear crawl
    • On all fours (hands and feet, not knees), crawl forward as fast as you can.
    • Bonus: surprise your roommates in the next room!
  • 10x walking lunge
    • To increase difficulty, hold textbooks or weights
    • To decrease difficulty, stationary lunges

Workout consists of A – B – A – B – A with 1 minute rest between. For advanced athletes, double up on workout A each time (4 minute abs). Have fun!

Chris Lites
Chris is a second year medical student at Geisel School of Medicine at Dartmouth. After graduating from Columbia University in 2016 with a degree in Neuroscience and Behavior he worked in consulting and then managed a private practice for a cardiologist. Currently obsessed with boxing, calisthenics and functional strength training, Chris has always been a fitness fanatic. Since becoming a NASM certified personal trainer in 2018 he has been committed to promoting exercise and general wellness within each of his communities.
Jacob Klickstein
Jacob is a 4th year MD/PhD student at Tufts University School of Medicine working on his PhD in neuroscience. He currently works to create motor neurons from human stem cells, but when he isn’t in the lab, he can be found running down the esplanade, practicing handstands or tending to his indoor forest. Before joining Tufts, he worked as a clinical research assistant creating and maintaining a patient tissue bank for Alzheimer’s disease research. While at MGH, he helped establish the MGH running club and ran the 2017 Boston marathon. He continues his obsession with running as the leader of the TUSM running club and now as the COO at Medicine in Motion.
Amanda Cao
Amanda is a 2nd year student at Harvard Medical School. She grew up in St. Louis, Missouri before attending college at MIT, where she graduated in 2019 with a degree in Biology. Amanda has always enjoyed playing sports and keeping active, and her favorite forms of exercise include swimming and boxing. Amanda is excited to work with Medicine in Motion to combine her interest in physical activity with her passion for building community within her profession.
Michael Duggan
Mike is a second year medical student at the University of Queensland-Ochsner Clinical School in Brisbane, Australia. After graduating from the University of Maryland in 2016 with a BS in Biology, he worked as a clinical research coordinator on childhood obesity focused research projects at Massachusetts General Hospital. His biggest fitness accomplishments to date are running the Boston Marathon and climbing Mount Kilimanjaro. He is looking forward towards utilizing fitness to create and develop a sense of community among medical students.
Shani Aharon
Shani Aharon is a 4th year medical student at University of Massachusetts Medical School in Worcester. She considers herself adventurous, and would try any sport once: she grew up figure skating, rowed crew in college, played ultimate frisbee while working, and now runs in her free time in medical school. Having a few years of work-life balance as a healthcare consultant prior to medical school, Shani is passionate about maintaining mind-body wellness and helping do the same. She’s excited to put her past experience to good use as the CFO of Medicine in Motion.
Logan Briggs
Logan Briggs is a 4th year Harvard Medical Student. He swam for, and captained, the Dartmouth swim team and graduated in 2016. During a gap year before medical school, he worked as a wilderness guide in Tanzania and biked across the US to raise money for medical service work that he later performed in Nepal. Having been a lifelong swimmer, transitioned to triathlete, Logan strongly believes that regular exercise and social connection is the key to balance and happiness. He helped found Medicine in Motion to extend those benefits to others.
Chase Marso
Chase is a fourth-year medical student at Harvard Medical school and co-founder of Medicine in Motion. A former Augustana University quarterback and basketball coach in his hometown of Brandon, SD, he has always had a passion for physical fitness and a desire to encourage others in athletic achievement. Chase sees Medicine in Motion’s mission of inspiring others towards their physical fitness goals while promoting philanthropy as Medicine in Motion’s most unique and worthwhile endeavor.
Cray Noah
Cray is an engineer and doctor-in-training dedicated to innovating ways to increase access to preventative medicine and health technology. As a fourth-year student in Harvard’s MD/MBA program, he brings experience working at the nexus of biomedicine and business in the medical device startup space during his time at Georgia Tech and now in Boston. While passionate about innovative biotechnology, Cray believes creating community through exercise and fitness is the best form of preventative medicine to date and is dedicated to furthering that mission through Medicine in Motion. A native Texan, Cray has transitioned from football to triathlons, tennis and sailing since moving northeast.
Michael Seward
Mike is a fourth-year medical student at Harvard Medical School (HMS) where he co-founded Medicine in Motion in 2017 with Chase, Logan, and Derek. As a varsity ice hockey player at Harvard College, he became interested in nutrition and for his senior thesis implemented a traffic-light food labeling study in the college dining halls to encourage healthy eating choices. After graduating, he worked for two years in clinical research at an Obesity Prevention Program at HMS and worked at the Hospital for Special Surgery where he saw the alarming rise in knee replacements mirror national trends in obesity. This sparked his interest in the intersection of orthopaedic surgery, nutrition, and fitness, and his medical school thesis investigates a pre-operative remote weight loss intervention and mobile app for patients anticipating total joint replacement surgery.
Derek Soled
Derek is a fourth-year MD/MBA candidate at Harvard Medical School and Harvard Business School. He serves as the student council co-president at the medical school. Derek graduated from Yale University in 2016 as a double major in biology and sociology and was the captain of the Yale fencing team. He then pursued a MSc in medical anthropology from the University of Oxford where he set an all-time record in the pole vault. A recipient of the Walter Byers Scholarship, an honor bestowed by the NCAA to the country's best overall male and female student-athlete each year, and a current member of Team USA for fencing, Derek is passionate about sport and continues to compete at a professional level as well as coach low-income children in Boston. As a first-year medical student, Derek co-founded Medicine in Motion.
Avik Chatterjee, MD, MPH
Cross-Fit Extraordinaire
Frank McGovern, MD
Collegiate Swimmer, Triathlete
Noelle Saillant, MD
Runner, Cyclist
Dana Stearns, MD
Professional Cyclist
Jennifer Tan, MD
Bootcamp, Cyclist
Grant Riew
Grant is a first year medical student at Harvard Medical School. He graduated from Harvard College in 2019 with a degree in Human Evolutionary Biology and Economics. He is interested in the effects of modern environments (low activity, lots of sitting, and lots of calories!) on human health and disease and has previously researched the effects of exercise on joint health. Grant is now excited to be involved in MiM research and and can’t wait to get active with others to promote healthy lifestyles. In his spare time, Grant enjoys hanging with friends, going on long walks, and playing the cello.
Sara Rubin
Sara is a 6th year MD-PhD student at Harvard Medical School and is currently in her 4th year of the Immunology PhD Program studying blood cell development in zebrafish. After graduating from Princeton University in 2014 with a degree in Chemistry, she spent one year conducting research that the Technion—Israel Institute of Technology in Haifa, Israel. In addition to her passion for medicine and science, Sara is an avid athlete who over the years has participated and competed in many different sports including gymnastics, softball, tennis, and pole vaulting. She was introduced to CrossFit and weightlifting in 2014 and hasn’t looked back since, always looking for opportunities to train and compete with friends and to share her love and knowledge of the sport of fitness with others. She is eager to bring her passion for fitness and community building to Medicine in Motion.
Jenny Sullivan
Jenny is a second-year medical student at UMass Medical School. She received her undergraduate degree in Global Health at Georgetown University in 2018, where she was also a diver on the Swim and Dive team for four years. Jenny is excited to find the same sense of community, support, and passion for fitness that she had during college athletics as a member of Medicine in Motion.
Erica Lee
Erica is a third year undergraduate student at the University of Maryland - College Park in the Integrated Life Sciences Honors College. She is pursuing a degree in biology with a minor in business. She is interested in the effects of burnout in the medical field as well as how action can be taken to mitigate this growing issue. Erica has been swimming and playing soccer since she was six years old and looks forward to being able to combine her love of sports and science!
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