Abs & Cardio Blend: Workout to Lose Belly Fat


Calorie burn:

196 to 308





Equipment Needed:

Mat, No Equipment

Workout type:

Cardiovascular, HIIT, Toning

Body focus:


Workout Details

Fitness Blender weaves a cruel and effective combination of both core exercises and challenging bodyweight cardio exercises. Not only does this workout boost your cardiovascular endurance, it’s also the perfect blend of calorie burning, body toning exercises to create the ideal workout to lose belly fat.

Workout Structure
There are two rounds of seven different exercises in this abs & cardio routine. You will do each exercise for 40 seconds. That sounds easy enough, but in between each exercise, you are going to be doing a short bout of cardio; 10 Burpees in between each exercise in the first round and 20 Jumping Jacks in between each move in the second round. The combination will have you toning and sweating up a storm at the same time.

Here’s a more in depth breakdown of the exercises:

• Basic Crunches – You will feel this traditional go-to abdominal move right in the center of your belly, as well as your upper and lower abs.

• Oblique Crunches + Side Leg Raises – These are great for your obliques and your outer thighs. If you need an easier version than is shown in the video, you can always modify the move by reaching towards your feet with your top arm instead of hanging it over and above your head.

• Reverse Crunches + Leg Lifts – Because of the dual motion, this is a great upper and lower ab toning exercise.

• Superman Back Bows – Don’t neglect your lower back; a good core workout is comprehensive in that it wears out all complimentary muscle groups. You can tone your glutes with this one as well, if you focus on keeping your legs slightly lifted off of the ground during the movement.

• Knee Tuck Crunches – The entire abdominal panel and thighs must engage to pull off this movement. You can adjust this to be easier or more difficult, depending on how far you lean back each time you extend your legs straight.

• Crisscross Crunches – This one is great for the obliques but the entire core has to pitch in to pull it off.

• Reclined Oblique Twists – Thighs, obliques, upper and lower abs all get worked over during this exercise. You can make it easier by lifting just one leg off of the ground at a time, and easier still by leaving both feet flat on the ground while you reach up and across your body.

Do I need a warm up for this workout?
Yes; this video does not include a warm up so make sure that you warm up before you jump into this routine – 5-10 minutes of cardio should do. You will also want to cool down and stretch when you are finished.

How many calories does this burn?
We estimate that this routine burns between 7 and 11 calories a minute. That’s 196-308 calories in 28 minutes. These figures are for a 130 lb woman and a 180 lb man – if you weigh more than that, you may get a high caloric burn from this routine. This is a very high rate of energy expenditure for an abdominal routine – largely because of the short burst of cardio that essentially make this a high intensity interval training workout (HIIT).

Everyone is always looking to find workout routines that magically melt away belly fat but the truth is that you just need to work up a good sweat on a regular basis and eat clean and in moderation. No diet pill, meal replacement shake, powder, or cream is ever going to give you as good a result as regular exercise and healthy eating will. And the best part is that doing it the natural way is only going to vastly improve your overall wellbeing, and it’s something that you can feel proud about.

Fitness Blender’s Abs and Cardio Blend routine is a great way to both firm up the core muscles and burn a good deal of calories at the same time, but it’s important to remember that unless you also incorporate diet changes, those muscles will stay hidden under that extra belly fat.



02/07/15 8:04am

This Burpees kills me :( is it OK if I take a rest between them? :(


01/11/15 9:54am

I'm in decent shape and this killed me. Good job Fitness Blender!!!


11/11/14 8:59pm

What is a good substitute for jumping jacks?

Hima Bindu

11/06/14 1:32pm

I have a quick question. I started this 8 week fat loss program and had to do this workout, it was pretty intimidating with the very thought of 90 burpees in the entire workout. I still did them, but paused for 10 or 20 sec. in between to catch my breath and do the 10 burpees between each ab exercise. Will that work the way it was supposed to work. Can I pause like for about 10 or 15 sec and get right back into the workout? My heart rate was around 130's before I start burpee and reach 170's by the time I finish 10 burpees. Please answer.


07/23/14 12:21am

wow, this one was brutal. Especially the first round with the burpees! Now I'm going to look for an appropriate cool-down.


05/29/14 7:20pm

Those burpees almost killed me but I could feel that I was improving every round even within such short time frame. ;) On my 11th day of fitness blender first 8 week workout plan now and I look forward to doing new workouts everyday. Thanks Fitness Blender!


05/27/14 1:46pm

For anyone who says this is boring or makes you sick, I'd recommend substituting your own moves in between that accommodates your fitness level and keeps your heart rate up, whether that's high-knee marches, side jacks or whatever tickles your fancy. You need to be able to modify these routines to your fitness level (stamina and strength) to avoid feeling light-headed, sick, dizzy or getting a ringing in your ears. This happened to me doing this routine because I was trying to keep up with people are are in amazing shape. That can be a big no-no, especially if you have various injuries or weak areas. I think it's best to try to follow the routine to the best of your ability (meaning don't over-exert yourself and take more breaks or less reps) to a comfortable point of an acceptable challenge that keeps your heart-rate up--you're still losing weight and building endurance.

Thanks Fitness Blender.


05/10/14 9:03pm

I have a hard time with burpees, do you think it will me as effective if I do high knees or another form of cardio instead?


04/03/14 11:03am

Ok this workout was almost everything I hate about exercising. As another commented, burpees make me dizzy and trying to keep up with these in the video is nearly impossible. Plus, I found it boring after round 3 of them. Same with the jumping jacks. I hate those as well due to post pregnancy bladder issue. Although they are more tolerable than burpees, again I found them boring. Even you sound boring saying "another round of jumping jacks." Maybe modify with 2 different sets of cardio in between the abdominals. Usually when I find one of your workouts challenging, I feel accomplished after complete it. But not this one - good riddance. Ughhh! I love your site and your workouts, but this one was just not for me


03/30/14 9:13pm

I love this video! Great core workout! I'd love to see more thirty minute or so core workouts like this one on here. Thanks so much, I love fitness blender!


02/13/14 3:20pm

Oh wow. I was struggling to keep up with the burpees by the end of the first round and didn't know how I'd manage a second round of them, but I was going to try! So relieved to "only" get jumping jacks the second time.


01/09/14 9:49pm

I'm on day 12 of FB's first 8 week fat burning plan. I consider myself in very good shape, but was looking for more structure to my workout scheduling, particularly since the ice and snow has kept me indoors rather than running lately. BUT WOW! Some of these workouts are kicking my butt! I don't think I have ever been so relieved to do 20 jumping jacks!! Great workout guys!


09/03/13 8:25pm

Burpees make me feel like I'm going to throw up. Can I do jumping jacks instead?


08/12/13 1:37pm

I'm at this workout in my 8 week fitness blender program, after completing a six week boot camp (60 min x 4/week) with similar cardio HIIT and strength training. I haven't seen any weight loss or slim down and only feel like I'm bulking up over my fat. Do you suggest doing extra cardio with this program, aside from the extra credit burn, to lose fat?


08/06/13 1:12am

I literally cheered at the beginning of the second round when you announced we'd be doing jumping jacks instead of burpees! I've been sweating profusely after every single workout. It's because I'm doing something different every single day.


06/22/13 2:15am

How often do i have to do this in a week and will this actually help me burn off belly fat given that i have a good diet
thanks been trying for ages to lose belly fat thats why


04/13/13 5:09pm

I had to peel myself off my mat after this. What a workout! Thank you so much!


01/12/13 3:54pm

Oh wow, I hate burpees! LOL But I feel so good now that I am done.


09/28/12 4:00pm

i will probably die, but let me try! :D

fitness blender

07/29/12 9:41pm

@hollierose What ever you do, don't think that there is anything wrong with you. Everyone is different in how their body functions from a genetic/structural/musculature standpoint and how we work with that is what gets us to where we want to be.

All the exercises you comment on having trouble with are very difficult, you just need to find a modification that works for you and build up from there. Because I do not know if there is a structural or musculature issue that you are dealing with I can not give you any specific suggestions. I would recommend talking to a physical therapist or doctor to rule out any thing other than particularly weak muscles in those areas.

fitness blender

07/29/12 9:34pm

@3sisters Having lose skin after pregnancy is common. It takes a fair amount of time for it to tighten up so just be patient. Also the older you are the longer it takes. Just hang in there and keep in mind that the most important thing you can do is keep your weight consistent so you don't re-stretch the skin.


07/28/12 4:07pm

I've been following the fitness blender 8 week fat-loss program and I am having a lot of difficulty with the lower ab excercises, particularly the extended leg raises (or bicycle) motion. This is frustrating because I have to stop the routine when I want to keep going. Regardless of how fit I have ever been, this exercise has always been near impossible for me. I feel a painful pulling in my hip when I extend my legs downward toward the floor. This is also the issue when I do the raised crunches.I have virtually no strength to keep my legs even a foot off the ground. I'm not sure if this is an issue of anatomy--My legs kind of turn inward, and my weight tends to concentrate in my thighs and hips. Do you have any suggestions about substitutions?

I also have this same strange issue with push-ups. I have done them against the wall, which seems to work, but I am not sure about the effectiveness of this. When I do them on the floor I usually go into muscle failure after 2 or 3 modified push-ups. Again, I am able to do all kinds of other exercises involving these muscle groups, just not this way.

Is there something wrong with me? Why am I am not able to do some of the most common exercises? Should everyone be able to do these, or will some body shapes require alternate methods?


05/08/12 7:26pm

I am looking to tone and tighten my abs after having two children. I don't have a pot belly, or belly fat... At least i dont think it's just loose or extra tissue. How do I get my abs tight again when all I seem to have is loose skin from it being stretched?

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