257 to 407
Mat, No Equipment
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.
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
C: Jumping Jacks 30 Sec
A: Knee Tuck Crunches 14 Rep
C: Lateral Jump with Knee Up 30 Sec
A: Crisscross Crunches 14 Reps
C: 4 Jack Steps + 2 Crossover Jacks 30 Sec
A: Static Plank Hold 30 Sec
C: Squat and Hook (alternating) 30 Sec
A: Cross Touch Crunch 10 Reps
C: 2 Hop Squat (alternating) 30 Secs
A: Scissor Kicks 14 Reps
C: Standing Crunch Pulls 30 Secs
A: Flutter Kicks 14 Reps
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!