Skip to Main Content

30 Day Challenge Week 2: Check in With Your Coaches

Cardio and Abs Workout - Fat Burning Core and Cardio Intervals

21 Min • Core, Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning
    • Equipment Mat, No Equipment
    • Membership Free


    This type of routine led to one of our most popular series—FB 30 (we have four rounds now!); it's fast and effective, and it has everything you need for a good workout, in under 30 minutes.

    For many people, this is the perfect cardio workout to do when you are sore from a more intense workout. On the other hand, if you are new to exercise, this is a great introductory, beginner-friendly HIIT workout. We use the timing structure of HIIT, but this routine lacks the explosive exercises that typically make up a HIIT routine. If you are familiar with our level 4 and 5 HIIT workout videos, you will find that this is an excellent recovery or steady state cardio workout for the days when you might have some sore muscles to consider, but you still want to burn off some extra calories to get a jump on your health or weight loss goals. How you use this routine exactly is going to be specific to your own fitness level and goals; listen to your body and that feedback to make this work for you.

    Workout Structure
    Warm up & cool down included
    Overall Format:  AABB Abs + AABB HIIT
    Interval Format: 20 On, 10 off, x 2 for each group

    Warm Up Cardio - 30 Seconds Each
    - High Knee Pulls
    - Walkdowns
    - Tricep Push Up to Child's Pose
    - Down Dog to Up Dog
    - Butt Kickers
    - Up and Out Jacks

    Printable Cardio and Abs Workout

    Abs Exercise 1: Russian Twist
    Abs Exercise 2: Crisscross Jackknife
    Cardio Interval 1: Switchfoot Knee
    Cardio Interval 2: Lizard Lunge

    Water Break

    Abs Exercise 1: Scissor Kicks
    Abs Exercise 2: Flutter Kicks
    Cardio Interval 1: Push Pulls
    Cardio Interval 2: Jackknife Get Ups

    Abs Exercise 1: High Plank Knees
    Abs Exercise 2: Toe Touch Leg Drops
    Cardio Interval 1: Stutter Jacks
    Cardio Interval 2: Warrior Lunges

    Cool Down & Stretch

    Will this workout help me lose belly fat? How do I lose belly fat?
    It's impossible to spot reduce fat from any one area of the body, including the belly. Belly fat loss takes consistency with your workouts (which should include both various types of cardio and total body strength training) and a clean, healthy diet.

    What kind of diet works best for belly fat loss? What does it mean to "eat clean"? Do I need supplements?
    The best way to eat to lose belly fat is simple; keep it clean and as natural as possible. Avoid packaged, processed foods, and be especially leery of "health foods" - most of the foods marketed as healthy and natural are anything but, unfortunately. Always, always read the ingredients lists on the foods that you eat. The safest way to work around this issue is to eat foods that don't have ingredients; fruits and vegetables should be the biggest staple of your diet, as well as whole, unaltered grains, legumes, nuts, and responsibly-sourced animal products (if you include them in your diet at all). You should cook your own meals as often as possible, and it's best to cook from scratch. Yes, it takes more effort and depending on where you live, it might be more expensive, but it is 100% worth it—we're talking about your health and lifespan here! Make it a priority. Also - there are tons of different supplements out there that promise to help burn off belly fat, all of which we recommend avoiding completely.

    Leave questions, feedback, and suggestions in the comments below - we're always using your feedback to make a better