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Cardio and Ab Workout

If "Working Out More" and "Getting a 6-Pack" Are Your 2019 Goals, Do This 30-Minute Workout

Jan 3 2019

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 favourite 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.

Image Source: Getty / mihailomilovanovic

High Knees

  • Hold your hands at waist level.
  • Hop the right knee up toward your hands, then quickly switch legs and hop the left knee up.
  • This counts as one rep.
  • Keep going for 60 seconds.
Image Source: POPSUGAR Studios

V-Sits

  • Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
  • Lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier.
  • Slowly lower your upper body back down to the floor, extending the legs. Stop when your back is on the floor, but not your head, shoulders, or legs.
  • This completes one rep.
  • Complete as many reps with correct form (don't round the back) for 30 seconds.
Image Source: POPSUGAR Photography

Hip Raise With Leg Extension

  • Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
  • Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
  • In one fluid motion, bend the knees into the chest, press the hips up as high as you can, lower your hips to the floor, and extend the legs straight out.
  • This completes one rep.
  • Do as many reps as you can in 30 seconds.
Image Source: POPSUGAR Studios

Diamond Sit-Up

  • Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
  • Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep.
  • Do as many diamond sit-ups as you can in 30 seconds.
Image Source: POPSUGAR Photography / Kathryna Hancock

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Seated Russian Twist

  • Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
  • Reach your arms out in front of you, and twist your torso to the right, then to the left, repeating for 30 seconds. Lower your heels to the ground if you need to.
Image Source: POPSUGAR Photography / Kat Borchart

Mountain Climber Sliders

  • With a slider or paper plate under the ball of each foot, start in a basic straight-arm plank position.
  • Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your slider along the floor. As you push that leg back, pull the other knee forward.
  • Continue for 30 seconds.
Image Source: POPSUGAR Photography / Ericka McConnell

Plank to Bear

  • Begin in plank position with a slider or paper plate under the ball of each foot.
  • Slowly bend both knees in toward the chest while keeping the arms straight, shoulders over the wrists, and maintain a flat, tabletop back.
  • Maintain a stable upper body as you push your legs back to plank to complete the rep.
  • Do as many reps as you can in 30 seconds.
Image Source: POPSUGAR Photography / Ericka McConnell

Scissor Kicks

  • Lying on your back, lift your legs two to three inches off of the ground. Place your hands on the floor beside you or underneath your lower back for extra support.
  • Cross your right ankle over your left ankle, then cross your left ankle over your right ankle.
  • This counts as one rep.
  • Keep doing scissor kicks for 30 seconds.
Image Source: POPSUGAR Photography / Tamara Pridgett

Half Banana

  • Start lying on your back with your arms reaching toward the ceiling.
  • Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat, then perform on the other side. This completes one rep.
  • Complete as many reps as you can in 30 seconds.
Image Source: POPSUGAR Photography / Kat Borchart

Plank With Knee Tap

  • Start resting on all fours.
  • With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
  • Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
  • With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
  • With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
  • Do as many reps as you can in 30 seconds.
Image Source: POPSUGAR Photography / Tamara Pridgett

Knee Driver

  • Begin in an elbow plank position with the abs engaged.
  • Draw the left knee into the chest. Then step the foot back to the elbow plank position. Now draw the right knee into the chest and then step it back to the elbow plank position.
  • This counts as one rep.
  • Continue alternating sides and complete as many reps as you can in 30 seconds.
  • Roll onto your belly and read on to learn how to stretch your abs with Cobra pose.
Image Source: POPSUGAR Studios

Post-Workout Stretch: Cobra Pose

  • Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
  • As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
  • Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades. Stay here for five breaths, opening through the chest and abs, and then lower your torso back to the mat.
Image Source: POPSUGAR Photography / Louisa Larson

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