Combine cardio and standing abs
moves for an intense routine that tightens your core and burns calories
to help reduce belly fat.
While
it’s true that you can’t spot reduce, research shows that
high-intensity interval training (HIIT) workouts may be more effective
than traditional cardio at getting rid of stubborn abdominal body fat.
Plus strengthening your core muscles can help create flatter, more
drawn-in abs and improve your posture, contributing to a more sculpted
core and flatter stomach. So get ready to blast off belly fat with this
15-minute HIIT circuit that combines fat-scorching cardio intervals with
standing core exercises that do double duty as your active recovery.
FYI,
your workout is only half the battle; reducing belly fat also requires a
diet change. Read up on the best and worst foods for flat abs, the
hottest new flat-belly foods, and these healthy but high-calorie foods
that may be causing weight gain.
How it works: Do as many
reps as possible (AMRAP) of each exercise in order with no rest. (The
core strength moves double as the warm-up, recovery, and cooldown.)
Repeat the circuit 3 times total.
Total Time: up to 15 minutes
You will need: No equipment
1. Squat to Knee Lift Twist
A.
Stand with feet hip-width apart, arms by sides. Lower into a deep
squat, sitting back into hips and extending arms in front of chest with
palms facing in.
B. Stand up out of squat, balancing on left leg
and lifting right knee in front of hip, as arms extend to sides of
shoulders and upper body rotates right. Return to starting position.
Repeat, switching sides. (Tip: Inhale during the squat and exhale on the
twist, drawing abs in tighter to spine on exhalation.)
Sets: 3
Reps: AMRAP for 1 minute
2. Side Leap and Balance
A. Balancing on right leg, lower into a single-leg squat with right arm driving forward, left arm back, elbows bent.
B.
Push off right foot and leap up and over to left foot, swinging arms
open to sides of shoulders (imagine jumping sideways over a large
puddle), landing in a single-leg squat on left leg with left arm
forward. Hold for 1 count. Repeat on opposite side.
Sets: 3
Reps: AMRAP for 1 minute
3. Crossing Climber
A.
Begin in plank position with feet hip-width apart. Bend one knee across
to opposite elbow (tapping knee to arm if possible), then quickly jump
to switch legs.
Sets: 3
Reps: AMRAP for 1 minute
4. 180 Squat Jump
A.
Stand with feet hip-width apart. Lower into a squat, swinging arms back
by hips. Quickly jump up and over to the right, turning body 180
degrees midair, swinging arms in front of body for momentum.
B. Land in squat position, swinging arms back by hips. Immediately repeat on opposite side.
Sets: 3
Reps: AMRAP for 1 minute
5. Standing Straight-Leg Bicycle
A. Stand with feet together, knees slightly bent, hands clasped behind head, and abs engaged.
B.
Balancing on left leg, extend right leg out low in front of body, toe
pointed, as upper body twists to right. Return to starting position;
repeat on opposite side. (Tip: Inhale when feet are together and exhale
on rotation, drawing abs in tighter on exhalation.)
Sets: 3
Reps: AMRAP for 1 minute
