Ultimate Toning and Cardio Workout for Belly Fat Loss - Abs and Cardio Training

Workout Details

Belly fat loss requires a multipronged approach; there is no single, standalone exercise or training type that will get you a toned, flat stomach.

Daily cardio, total body strength training, and a healthy diet are key to losing belly fat and keeping it off. This at home abs workout brings you two of the components of belly fat loss; calorie blasting cardio (for overall fat reduction), and core toning movements. Do this workout 3 times a week in conjunction with our strength training workout videos for the upper and lower body (2-3 times a week each) and you will be able to see a difference in your body’s scale weight and definition in as little as two weeks.

This is a fast paced routine that moves quickly from bodyweight cardio intervals to a wide assortment of ab and obliques exercises.

Routine Structure
7 Groups of exercises: 30 second interval of a cardio exercises, paired with varying reps of a core exercise. Repeat each group twice before moving onto the next. We do the entire thing twice for a workout that is 38 minutes in length. A cool down is not included, so a quick stretch is recommended once you are finished.

Printable Cardio & Abs Workout

Group 1
C: Jumping Jacks 30 Sec
A: Knee Tuck Crunches 14 Rep

Group 2
C: Lateral Jump with Knee Up 30 Sec
A: Crisscross Crunches 14 Reps

Group 3
C: 4 Jack Steps + 2 Crossover Jacks 30 Sec
A: Static Plank Hold 30 Sec

Group 4
C: Squat and Hook (alternating) 30 Sec
A: Cross Touch Crunch 10 Reps

Group 5
C: 2 Hop Squat (alternating) 30 Secs
A: Scissor Kicks 14 Reps

Group 6
C: Standing Crunch Pulls 30 Secs
A: Flutter Kicks 14 Reps

Group 7
C: Power Skips 30 Sec
A: Windmill Jackknife Crunch 10


How many calories does this burn?
We estimate that this workout for belly fat loss burns between 6-11 calories a minute, or 257-407 calories total. This is a very high rate of expenditure for a routine that predominately targets the abdominals, largely thanks to the cardio intervals interjected in between each of the core moves.

It’s important to remember that you need to target much more than the abdominals in order to get rid of belly fat. We mentioned above the benefit of doing Fitness Blender’s strength training routines for both the upper and lower body; following that advice will give you a significant advantage when it comes to overall weight and/or body fat reduction.

When you build lean muscle in the body, you burn calories at a higher rate, even while you are not doing any physical activity. Even if the muscle built is not in the area you are looking to lose weight (i.e. building muscle in the legs when you are trying to lose extra weight from your midsection), the boost in your body’s overall metabolic rate from muscle put on anywhere on the body is going to help you lose fat from all of your trouble zones – not just where you have built the muscle.

Having a balanced program where not just one muscle group is repeatedly targeted is also going to make for a body that is more proportionate, structurally sound and resistant to injury.

Did you like the combination of cardio and abs in this workout? Speak up and let us know what kind of workout video you would like to see next. Eat healthy and come back tomorrow!

Comments

billkron Blender Account

This was a fun workout. I did enjoy the switching back and forth between abdominal work and cardio. Thanks for making this available to us!

i_love_to_workout_ Blender Account

I really like this workout

adesha Blender Account

I absolutely love this workout, did it twice this week already & it kicks my butt everytime :). Thank you guys!!!!!

ilovefitness4free Blender Account

I LOVEEE this excercise, think it might just be my favorite, it's so do-able because you get to rest while doing core between the cardio. You two are sheer GENIUS!

belle Blender Account

Great workout!!! I have a question about calories burned, I weigh 118 lbs and workout very hard, how much can I expect to burn? Thanks!!

iscah727 Blender Account

This workout was great! I love the mix of cardio and core exercises.

Margarita Google Account

This was amazing! The variety of short exercises makes this workout fun, but still intense! Thank you, and keep up the amazing work.

Lika Google Account

Thank you guys! Great work!

mollywolly Blender Account

How do I know if I'm in the upper or lower range of calories burnt

ravikumar.kec Blender Account

Thanks for the video. I am loving it.
have a query as i was reading it was written that it should done 3 times a week. but i am doing it 6 times a week with only one roun followed by stretching routine. so is 6 times a week a problem and can i increase the rounds to 2 in coming future.

reira Blender Account

I love this routine! Hey guys I'm from Italy and I always work out with your videos with my friends! So a biiiiig hug from your Italian followers!!!! You are great keep up this great job!!! ❤❤❤

pff6192 Blender Account

love this workout!! I am sweating to death right now, love that! I use at least one video a day and couldn't be happier with my results! Thank you sooo much!!!

Elena Google Account

Has anyone lost weight by continuously doing these kind of cardio exercises?

Maya Google Account

i lost a few pounds, but that was with eating around 1200 calories a day... but then my eating habits failed and i gained it back... oops. but they do work

papaya601 Blender Account

I LOVE when workouts like this one cause me to have difficulties walking/sitting the couple days after. Plus this one was fun to do. Thank you for your concise instructions and all the effort that goes along with making these videos. KEEP THEM COMING!!! :)

ashashley Blender Account

This is a really good workout! I was really sweating profusely by the end of the first rep. THANK YOU FITNESS BLENDER!

figureskate101 Blender Account

I like this workout,but it's too long for me :(

Niven Google Account

Terry. 2nd time doing it and i love it looking 4ward to lossing weight

katie_leigh Blender Account

I made it to the second round, but I was dying o.o
This is an awesome workout!

evennement Blender Account

Great workout, I love switching between kind of "strenght" exercises and cardio! It makes every training challenging, but also do-able :)

chantal7777 Blender Account

Chose this one for my "optional cardio" day as part of the 8 week program. Loved it. Was able to do both rounds. I worked hard but the quick bursts are not overwhelming. Will do this one again.

mermaidfaith Blender Account

I just did this as workout #22 in the fat loss program. Whew! I cannot believe I was able to accomplish it! It's a far cry from how I felt on workout #1. Thank you so much I tell everyone I can about your videos not sure if they listen but they should :-)

Paulline Google Account

Hello did you get to tone your abs by doing this workout?

stilltrying Blender Account

While doing Windmill Jackknife Crunches, it hit me that the correct name should be Angels of Death. Nevertheless, awesome workout! Thank you!

yeti Blender Account

Haha! I agree with that name change and will think of it as such from now on.

sueharriz Blender Account

Im sore today. This one is a killer!

vieto Google Account

i did it to the seconnd round! bur after th third round i was dying haha i felt my legs were dead heavy. eve though i really love this workout! and i am getting better, thanks (:

Paulline Google Account

Does anyone get to tone their abs doing this workout?please let me know cause im planning to tone my abs.thanks so much.

alex.blags Facebook Account

i love all your exercices! thanks to you i have my on gym in my bedroom! :)

anndowd Blender Account

I love this one, but I only did round 1 and replaced round 2 with alternating jumping jacks with sit ups, oblique crunches, and russian twists. I like to put my own twist on my workouts =) But this was a perfect startup video for me ! Love all their workouts!!!

coffeeblob Blender Account

Love the format and pace of this workout - No Burpees, Yeah! A nice steady flow that did get challenging towards the end. On my favorites list. Thanks FB!

wioleta.kotulak Facebook Account

OMG I made it to both rounds! I loved it! it was really challenging but I really enjoyed it. thank you :)

nicolettec21 Blender Account

I LOVED THIS WORKOUT!!! It was hard but I loved that I did it. The different exercises were cool but tough. I will continue to do this workout!

LadyNoa Google Account

Made it to round two to my own surprise! I've been following the 8 week program for 4 weeks now. So far no major results regarding weightloss but that is due to my diet (old habits die hard). But I've gained sooo much more! There is muscle defenition in places i didn't even knew i had muscles! I've gotten stronger, faster and my endurance has gone waayyy up! Getting fit is so much more than a number on the scale or a clothing size :-)!
Thanks again for all your hard work Kelli and Daniel! xoxo

ybinds Facebook Account

I made up a 8 week plan for myself using your workouts, could successfully pass through the first week, but in the second week, my knees are killing me. I blame it on jumping jacks, I guess I am not yet ready for the jumps. So, I am modifying the cardio portion anything with jump into low impact cardio movements. Ofcourse, I pick them from your low impact cardio workout videos. Hopefully I will see some change after 8 weeks. My heart sinks each time I get onto the weighing scale as I see consistent increase in weight. I am telling myself that it must be because of muscle gain. So I am going pack my weighing scale and set aside until I finish my 8 week plan. Will post back once I accomplish it. Thanks for the wonderful videos Daniel and Kelli. Love you guys and like others I am also recommending your videos to everyone of my friends who are planning to lose weight. To be honest one should be really determined to stick to your workouts as they burn and torture muscles to the max. I am determined and love the workouts.. Daniel you rock.... and Kelli, I love they way you pull out those exercises with ease, where here I am huffing and puffing and rolling on the floor to just make till the end of the videos...

euphrasia Blender Account

You have so many great workouts here, but I guess this one is my favorite so far. I must have looked really ridiculous doing those last power skips having no power to lift my legs at all, fortunately no one was watching :)
Thanks for everything you do, this website is amazing and I'm sure it convinced a lot of people that fitness can be fun.
Greetings from Poland!

krissyburke91 Blender Account

Oh my!! Just completed this workout even after being extremely sore from the 30 brutal butt & thigh workout I did yesterday. I wanted to hit pause so bad after each exercise but I fought the urge and I was very excited to hear "this workout is complete" WHEW! I am exhausted!!

beetheart Facebook Account

Made it through the two rounds! Challenging but one of my favourites so far. Good stuff!

yeti Blender Account

BRUTAL!!! I'm in good shape and I found this workout really tough. I know my muscles will be thanking (?) me tomorrow.

holly.wilkins.330 Facebook Account

This workout seems innocent at first, by the second time around I was sweating and wishing it was over, which means it was kicking my butt! thanks for another great workout Kelli and Daniel!

TennilleCourtenay Facebook Account

Finished both Rounds! Doing this as day 2 of the Round 2 - 8 week programme. Loved this! but I was so happy to see workout complete haha.

bagardner Blender Account

I thought this one wasn't too bad...until I got to Round 2! I loved the new exercises I haven't seen in your workouts before-- the jack steps, one leg hop squats and the power skip. I think part of the cardio workout is getting up and down off the floor! Thanks for another great workout. I added this to my favorites.

nhmom Blender Account

Made it through round two! Brutal!! But I would definitely do it again:)

terrika0712 Blender Account

This was an AWESOME workout!...Made me sweat a ton and I even had to take a few small breaks in between. Loved it!!!...Please do more like this! :-)

eva s. Blender Account

Another one of my favourite workouts!
Thanks very much for sharing it!

P.S. Could you make an even harder workout video with the structure and the purpose of this one? That'd be awesome! ;D

SSahana Facebook Account

loved this power workout! thank you! made it through!

candicejain Blender Account

Love the cardio and abs combos! They're perfect for me because I can then combine them with my upper or lower body strength training for the day. Keep 'em coming!

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