Cardio, Abs, and Obliques Workout - Adios Love Handles, Bye Bye Belly Fat


Calorie burn:

50 to 95





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, Toning

Body focus:


Workout Details

Losing belly fat is one of the most common fitness goals, but the vast majority of people go about it the wrong way. Doing just situps to exhaustion is not going to flatten out your belly, and flailing back and forth between diets is not going to do you any favors, either.

How to lose belly fat and get rid of love handles
The first important thing to understand is that you can’t spot reduce fat on the body. You can tone and build size in specific muscle groups but you can’t lose fat from any one particular area. You have to lose fat allover, and that takes a combination of things; cardio, total body strength training, and healthy eating.

The emphasis on the strength training component of fat loss is “total”, meaning upper body, lower body, and core – no matter where you are trying to lose fat from, you need a well developed, balanced body structure that is without strength inconsistencies and therefore less vulnerable to injury. As an added benefit, if you focus on this comprehensive strength you will also have a body that burns calories at a higher rate than one that is predominately fat or just skin and bones.

For that reason, this abs and cardio workout will be a great routine to pair with one of our longer strength training or toning workout videos. Doing so will increase your workout session’s total caloric expenditure, and help you build metabolism boosting lean muscle (which will help you burn calories at an elevated rate even while resting).

Diet is a whole other story, and we could write a few novels worth of words on just that subject. In a nutshell, a lean belly diet is one that is “clean”, or having as few processed, altered foods as possible. Fresh fruits, vegetables, legumes, whole grains, nuts, lean meats, and fish should make up the bulk of your meals. Avoid fake sweeteners, all “diet” products, packaged “health” foods (i.e. energy bars, frozen meals, drinks that are jam packed with preservatives, additives, sodium, and who knows what else), and basically be leery of anything that comes in a package. Make sure you are not taking in more calories than you are burning in order to keep your weight in check.

About this Cardio, Abs, & Obliques Workout
This is a short but effective cardio and core blend that is great for getting your heart rate up in a hurry; you wont need any equipment for this routine. You have 2/3 of the criteria for losing fat and getting rid of love handles in this video; cardio and a bit of toning – as we mentioned above, you will get far better results if you use this routine in conjunction with a combo of our upper & lower strength routines, 2-3x/week each.

Workout Structure:
1 Minute Core Exercise
1 Minute Cardio Interval
1 Round
9 minutes

Printable Workout:
Static Squat Torso Twist
Jumping Oblique Twist
Side Hip Raises (30 seconds on each side)
Jumping Oblique Twist
Russian Twist
Jumping Oblique Twist
Reclined Oblique Twist (30 seconds on each side)
Jumping Oblique Twist

How many calories does this routine burn?
We estimate that you can burn roughly 5-9 calories a minute doing this routine.



02/09/15 11:31am

Great quick, fun little workout to throw in when you have 10mins to spare.


01/16/15 10:16am

Is there another exercise I can substitute for the jumping oblique twists? Those really hurt my knees. P. S. I absolutely love your workouts!


01/16/15 10:14am


11/02/14 6:38pm

What is the best upper and lower strength training to combine with this workout (based on the videos you have)? Appreciate the response, thanks!


03/13/14 3:47pm

This workout froze up several times while I was doing it. I liked the beginning of it though!! I tried restarting it, and it still froze. Bummer!


01/15/14 5:46am

Also - sorry, just thought of another question! You say that this routine ticks 2/3 of fat burning boxes. What are the three most important things a workout must contain in order to burn stored fat first?? Thank you.


01/15/14 4:48am


About to start doing some of the fitnessblender routines - little time and no money for gyms make these ideal! My questions were, since you give a range of calories burned per routine, what determines whether you burn the lower level or the higher, and is there anything you can do to ensure that you are burning the higher level of calories that it's possible to burn?



07/15/13 2:36pm

I dont understand how you have to burn more calories than you are eating? I eat about 900 calories a day, and when I excersize I lose about 500+, does this mean I wont lose weight?


07/27/13 12:44am

I think by "burn more calories than you eat" they mean the excess calories.
Like, say a person is supposed to eat 1,400 calories a day. Their body will naturally burn those calories off throughout the day in order to function. Instead they usually eat 1,600. The extra 200 calories will eventually add on some extra weight (I think 3,500 is 1 pound), so in order to make up for this that person should burn the extra 200 calories with exercise.
Also, I'm no expert, but isn't 900 calories a day a bit small? I heard that women ON AVERAGE should eat at least 1,200 while men should eat at least 1,600. Of course, I don't know your personal BMI and stuff like that, so I can't say I'm correct in assuming this. I also heard that if you eat too little, your body will store fat on purpose in order to insure survival.
Also, what you eat also contributes to your weight, no matter how much or little of it you eat, of course too. :)


04/04/13 12:52pm

Well sunant, If you have a YouTube account, you can make a playlist in which you add all these videos in them.

Thank you FitnessBlender, I absolutely love all your workouts!


02/28/13 9:59pm

when i do the jumping oblique twists i get a piercing pain at the top of my rib cage. is it because i havent stretched out those muscles before or what?? what can i do to change that??


09/14/12 4:16pm

Kelly, you are looking more fit than ever. What a great role model!


09/13/12 7:02pm

I figured out how to do so, I simply pull my faves into my "bookmark"- I created a folder labelled "FitnessBlender" , thanks for the reply

fitness blender

09/06/12 9:37pm

@sunant As of now (Sept 2012) we do not have that function however we are working on getting it added. Unfortunately adding new features is very expensive and our next update is gong to cover a lot of behind the sense issues as well so think new car expensive. We are trying our best to raise the funds as quickly as we can but it is going to take some time so please be patient with us as we do have some really awesome ideas in the pipe line.


09/06/12 8:17pm

is there a way to "Store" our favorite videos?


09/05/12 7:28am

A new exercise mat! :)

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