Everyone wants to have awesome abs. In fact, when I work with my clients, the belly region of the body is usually the one spot people struggle with most. I’m happy to tell you that you’ve got a pretty good group of abdominal muscles! In fact, you’ve got a six pack. This 35-minute awesome ab workout will help you get there! You just need to develop and engage those muscles while offloading the layer of fat that sits on top of them. If you take on the challenge of this workout three or four times a week (no, not everyday!), you’ll start to shift the belly fat that’s been making a home around your midsection.
Workouts like this not only make you feel great, but they get you to engage your muscles. The more you engage your muscles, the stronger they develop. How often have you caught yourself sitting at your desk or on the couch watching TV with you belly just hanging there? When we feel our muscles after a workout, usually related to delayed onset muscle soreness (DOMS), it’s easier to engage them – even when we’re just sitting around.
This workout incorporates high intensity interval training (HIIT). Simply put, HIIT is the most efficient way to lose belly fat – especially the harmful visceral fat that sits around your vital organs. You don’t have to be in amazing shape to do HIIT, but you do have to give it your all.
The tremendous upside of HIIT is the intervals are short! Very short. In fact, numerous studies, like this one, have shown that all you need to do are a handful of very intense bouts of exercise (ranging from a few seconds to a couple minutes), to get the fat burning benefit.
Ready for your workout? Here you go!
20 Half Burpees*
60 Second Plank
REST 1 MINUTE – REPEAT x 3
60 Second Cardio Blast*
30 Seconds Easy Cardio
15 Plyo Jumps*
60 Heel Taps*
REST 1 MINUTE – REPEAT x 3
*What are these exercises? See below.
These are something I refer to often in my book. Cardio blasts can be done via any form of exercise including: running, stair climbing, elliptical machine, stationary bike, etc. If working out at home, take advantage of stairs, sidewalks, roads, etc. The goal is to push yourself as hard as possible for the short length of the blast, the recover by going easy.
1. Start in a straight arm plank position.
2. Jump your legs in, tucking your knees under your chest finishing in a squat position.
3. Jump back into a straight arm plank position and repeat. Your hands never leave the ground.
Tip: This exercise is tough but well worth it! You’ll work all the muscles in your body and your lungs, too.
1. Start with your feet hip-width apart.
2. Squat deeply.
3. Come out of the squat by jumping as high as you can, leading with your arms.
4. As you come down, land as softly as possible, bending your knees to absorb the jump.
Tip: This exercise works the big muscles of your thighs and bottom. Any plyo, or plyometric, exercise is explosive in nature, and these jumps are no exception. Because Plyo Jumps push your heart rate up high and fast, the number of repetitions is fairly low. Do every Plyo Jump slowly and controlled, focusing on the quality of the jump, rather than how fast you can get through it.
1. Lie flat on the ground with your knees bent.
2. Extend your arms down toward your feet and raise your head and shoulders off the ground.
3. Tap your right hand against your right heel, then your left hand against your left heel.
4. Keep your head and shoulders off the ground until all repetitions are complete.
Tip: Pull your belly button toward your spine and lower back toward the ground.
Traci D Mitchell is a nationally-recognized health and fitness coach, and author of the Belly Burn Plan. Featured on numerous news programs, publications, and radio shows, such as the TODAY Show, Steve Harvey, Dr. Oz, Oprah.com, and SHAPE magazine, Traci specializes in weight loss through clean eating and high intensity interval training. Traci is also a speaker, and has a natural ability to engage and motivate large groups. You can learn more about Traci on her website, Facebook or Twitter.
Get 3 recipes from her forthcoming book, The Belly Burn Plan, right now.