Workout Details

  • Duration: 17 Minutes
  • Calorie Burn: 128-192
  • Difficulty: 4/5
  • Equipment: Mat, No Equipment
  • Training Type: Low Impact, Strength Training, Toning
Body Focus Core

Six Pack Burn Out - Intense Abs Workout

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In this Six Pack Burn Out workout video we utilize a number of the more challenging abdominal exercises that either isolate the abs or primarily target the abs while also engaging a number of other muscle groups in the body. This combination of movements is designed to not only fatigue your mid-section but also strengthen your core muscles to improve definition as well as train the muscles to stay contracted even when not in use.

Keep in mind that though this video is great for targeting your stomach muscles it (or any ab workout) cannot give you a six pack as you need to combine it with a more intense, higher calorie burn routine. If you just want to strengthen and tone your abdominals then this is exactly what you need. If you need to loose belly fat to get your abs to show up, this workout alone will not provide enough calorie burn to efficiently burn off excess fat stores.

If you need to remove some fat around your stomach then we typically suggest a combination of strength training and HIIT workouts combined with an abdominal specific routine 2-5 times per week depending on your goals.  For example if you need to strengthen your core then you need to pick abdominal workouts that leave you sore the next day and only do them 2-3 times a week with a full day break in between ab routines.  On the other hand if you just need to tone, pick a routine that is challenging but focuses more on endurance and does not necessarily leave you sore the next day. With a toning type routine you can train your abdominals almost every day.

So, be warned that any one claiming that an abdominal focused workout can give you a six pack is lying to you. This Six Pack Burn Burn Out video can tone, strengthen and define your abs but it won't be enough to drop fat content from your mid-section as that take more intense workouts like our HIIT and strength training routines.Understanding the benefits and limitations of each type of training style is the only way to reach your goals so take your time, do your research, and be skeptical if it sound too good to be true.

Workout Structure:
- 8 Groups of 2 Exercises
- 2 Sets per Exercise
- Tabata Style; 20 Sec Active, 10 Sec Rest
- AB, AB, Format
- No Extra Rest Between Groups

Equipment:
- Exercise Mat (optional)

Warm Up / Cool Down:
- Not Included

Workout:
20 Seconds Active 10 Seconds Rest; 2 Sets each (16 Min Total) [8-12 Cal Per Min]

- Jackknife Crunch
- Side Hip Raise L

- Flutter Kicks
- Side Hip Raise R

- Crisscross Crunch
- Windshield Wipers

- Reverse Crunch
- Russian Twist

------ Water Break -----

- Spiderman Planks
- Knee Tuck Crunches

- Back Extensions
- X Crunches

- Plank Extensions
- Butterfly Cross Crunches

- Crunches
- Planks (second round for max time)


Though this workout primarily targets the abs it also get enough other muscle groups together to burn a good number of calories. On the low end this video will burn around 8 calories per minute and on the high end it will burn 12 calories per minute.  That range gives you the potential of a 128 to 192 total calorie burn for this 16 minute workout. Remember you can always burn more or less depending on your modifications and personal level of effort.