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Chiseled abs, we’re coming for you! We’re eating clean since “reducing belly fat ultimately comes down to how you eat,” according to head CrossFit coach Jade Jenny. And we’re watching our calorie intake since eating too much can lead to greater fat deposits, including around the belly, explained Seattle-based registered dietitian nutritionist and Arivale Coach Ginger Hultin, MS, CSO. But we’re also working out, because once that layer of belly fat is history, we want to reveal our sculpted six-pack.

That’s why spot training by doing hundreds of crunches doesn’t work. You need to take a total-body approach to reach your goal and change your body composition. If diet alone isn’t helping you shed body fat, Stephen Cheuk, personal trainer and founder of S10 training in NYC, recommends doing strength training and “conditioning-based training” to see results. If you’re new to working out, aim to work out two to three times a week, and if you have exercise experience, aim for five times a week.

ACE-certified fitness trainer John Kersbergen told POPSUGAR that whether a person exercises two to three times a week, or even five times a week, it’s OK to hit the core every time you work out. You should “just be conscious of working the whole core including the posterior (lower back) and working through different ranges of motion and varying the exercises.”

If you can’t make it to a gym and don’t have access to weights, we’ve got you covered! Here’s a half-hour workout that combines cardio with core-carving bodyweight moves. This workout is intense, but it’s fun, so turn up your favorite music and enjoy this sweat session that’s sure to make you sore tomorrow.

30-Minute Cardio and Ab Workout

Equipment needed: Jump rope (or just pretend!), a pair of sliders or paper plates, and space to jump around.

Directions: Move through the 10-minute workout ahead a total of three times. Push yourself hard, getting in as many quality reps as you can.

Exercise Time
Jump rope (single or double unders) 60 seconds
V-sits 30 seconds
Hip raise with leg extension 30 seconds
High knees 60 seconds
Diamond sit-up 30 seconds
Seated Russian twist 30 seconds
Jump rope 60 seconds
Mountain climber sliders 30 seconds
Plank to bear sliders 30 seconds
High knees 60 seconds
Scissor kicks 30 seconds
Half banana 30 seconds
Jump rope 60 seconds
Elbow plank with knee tap 30 seconds
Knee driver 30 seconds

Keep reading for details on how to do each move.

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