August 7

30-Minute Cardio Abs Workout (Video)

By fitness

August 7, 2022




CARDIO and ABS! This stomach fats burning, 30-Minute Cardio Abs Workout is HIIT on your abs. These 9 ab workout routines goal the decrease abs, higher abs, obliques and deep transverse belly muscle tissues. Tone your midsection and burn energy at residence (modifications supplied for all health ranges).

The finest option to get abs at residence? Pair fats burning cardio with core strengthening ab workout routines!

Think, full physique ab workout routines like planks. BUT this fats burning cardio exercise isn’t simply half-hour of planking — it’s 9 non-traditional core workout routines that can sculpt your abs whereas elevating your coronary heart fee.

This is excessive depth interval coaching (HIIT) for your abs! A HIIT ab exercise to burn fats at residence. 

Oblique crunch | cardio abs workout

Cardio Abs Workout FAQs

What Are The Most Effective Core Exercises?

In my opinion, the very best core workout routines practice your core to do what it's INTENDED to do — stabilize your trunk as your limbs transfer away out of your physique (suppose planks and push-ups). Remember, your core is extra than simply your ab muscle tissues. Core exercises ought to embrace purposeful coaching on your abs, again, hips, glutes, and pelvic ground. 

What Are The Benefits Of Pairing Cardio And Abs Together?

Pairing cardio and power coaching collectively is vital for constructing muscle and maximizing fats burn. I personally like to pair cardio and abs collectively as a result of your core ought to be engaged throughout cardio workout routines. This exercise offers you a variety of bang on your buck as you’re retaining your core engaged all through every train whereas additionally bettering your cardiovascular endurance.

How Many Times A Week Should I Work My Abs And Core Muscles?

I counsel doing a 5-10 minute abs and core exercise thrice per week. If you observe any of my Free Workout Plans, you’ll be working your core day by day. I construct core coaching into all of my exercises. And when you’re engaged on therapeutic your core post-baby, I counsel doing this 10-Minute Abs After Baby thrice per week.

Burn stomach fats at residence with this killer cardio and abs routine. A HIIT exercise on your abs to extend core power and reduce physique fats. 

Nine weighted ab workout routines that can problem your core from each angle — decrease abs, higher abs, and obliques.

Modifications are supplied all through, making this a terrific cardio abs exercise for newcomers or superior athletes.

Workout Equipment:

Optional Single Dumbbell. I counsel anyplace from 5-25 lbs. Rachel and I used a 15-20 lb dumbbell on this exercise. Adding a weight to this cardio ab exercise will increase the calorie burn.

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Workout Instructions:

Follow together with the guided Cardio and Abs Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 HIIT Circuits (3-4 ab workout routines per circuit)
  • Timed Intervals (40 seconds work, 20 seconds relaxation)
  • Repeat Each Circuit x2 Sets

4 Effective Bear Crawl Variations for Stronger Abs (NO Crunches!)

Workout Outline

CIRCUIT ONE: 

  1. Plank Launcher T-Pull
  2. Lateral Shuffle and Pivot Dumbbell Press
  3. Lying Pullovers and Toe Touch

CIRCUIT TWO: 

  1. Half Kneeling Hinge Swing and Stand Up Press, R
  2. Half Kneeling Hinge Swing and Stand Up Press, L
  3. Reverse Crunch and Single Arm Floor Press, R
  4. Reverse Crunch and Single Arm Floor Press, L

CIRCUIT THREE: 

  1. Bear Crawl Fast Feet
  2. Push Up and Pop Up Squat Hold and Dumbbell Press Out
  3. Side Plank Hip Dip and Crunch, R/L

BONUS MOVE: Plank Jack and Pike Tuck

9 HIIT Cardio Ab Exercises

Plank Launcher T-Pull

Targets: The whole core with an emphasis on the obliques. Your quads, shoulders and arms are additionally engaged.

Your core stabilizes your hips as you pull the dumbbell overhead. This full physique core train can also be certain to boost your coronary heart fee.

Plank Launcher + Side Plank with Dumbbell | cardio abs exercise with weights

How To Do A Launcher T-Pull

  1. Center your dumbbell on the mat between your arms. Start in excessive plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
  2. From this plank place, have interaction your core as you push your hips again in the direction of your heels; bending on the knees. Then explosively drive your physique again into excessive plank place (nostril to finger ideas).
  3. Hold plank and seize the dumbbell together with your proper hand. Flex your core and open right into a aspect plank as you pull the dumbbell overhead together with your proper hand. Hold this place for a second as your physique mimics a sideways “T” form. Hips excessive and obliques turned on.
  4. With management, return the dumbbell again to the mat as you come back to the beginning place.

Modification: Perform the plank launcher out of your knees, the carry out the aspect plank together with your left knee on the mat. Option to do that as a body weight ab train as an alternative of a weighted ab train.

Lateral Shuffle And Pivot Dumbbell Press

Targets: The whole core, particularly the deep stabilizing muscle tissues of the core; hips, glutes, shoulders and higher physique.

Trainer Tip: The farther you press the dumbbell away out of your physique the more durable this cardio ab train shall be (and the extra your core must work). This HIIT cardio and core train is certain to boost your coronary heart fee.

shuffle pivot pass | HIIT cardio abs workout

How To Do A Lateral Shuffle And Pivot Press

  1. Hold a dumbbell horizontally between your arms at your chest (one head of the dumbbell in every hand).
  2. Take one massive lateral shuffle to your proper, then plant your entrance proper foot and pivot your again left foot as you push the dumbbell away out of your physique (much like the way you move a basketball).
  3. Toes observe hips (again left toe pivots proper, following the hips as they flip to the suitable).
  4. Bring the dumbbell again to your chest, then take one massive lateral shuffle to your left. Pivot your again proper foot as you push the dumbbell away out of your physique.
  5. Return to the beginning place and repeat this shuffle, pivot, move motion.

Modification: Replace the lateral shuffle with a squat.

Lying Pullovers And Toe Touch

Targets: The lats and core — decrease abs on the pullover and higher abs on the toe contact. This is power coaching for the higher and decrease abs.

Lying pull over and touch touch | abs workout

How To Do A Lying Pullover And Toe Touch

  1. Lay flat in your again, legs prolonged (ft stacked over hips). Hold a dumbbell between your arms horizontally, holding one head of the dumbbell in every hand.
  2. With a slight bend within the elbows, slowly decrease the dumbbell overhead in the direction of the bottom. Try to maintain your low again pressed into the mat/floor. As you decrease the dumbbell, decrease your proper leg towards the bottom, tapping your proper heel to the bottom.
  3. Then exhale as you pull the dumbbell again overhead, whereas concurrently pulling your proper leg up in the direction of the dumbbell (returning to the beginning place).
  4. Then use your higher abs to carry you up, urgent the dumbbell up in the direction of your toes.
  5. Lower your shoulder again to the mat with management.

Modification: Bend your knees at 90 levels all through your complete motion (the shorter the lever the better the train turns into). Option to omit the dumbbell and carry out this as a body weight train.

Half Kneeling Hinge Swing And Stand Up Press

Targets: Lower physique (hips, glutes, quads), core, abs and shoulders.

Trainer Tip: This HIIT cardio ab train particularly makes use of the core to stabilize the physique as you speed up (get up) and to manage the physique as you decelerate (drop again down to 1 knee). This is a good unilateral train (single-sided train) which requires the core to work further laborious to stabilize the physique with an uneven load (weight on one aspect of the physique).

Kneeling hinge swing to stand up press | cardio abs workout at home

How To Do A Kneeling Hinge Swing And Stand Up Press

  1. Start in a half kneeling place — left knee bent at a 90-degree angle, foot on the mat in entrance of you and proper knee bent at 90 levels, on the bottom beneath your hips.
  2. Hold one dumbbell in the suitable hand with a impartial grip (palm dealing with your left thigh).
  3. Perform a half kneeling hinge swing by hinging on the hips with the dumbbell between your legs. Then drive your hips ahead, powering the dumbbell as much as your proper shoulder; proper elbow according to your shoulder (sustaining a impartial grip).
  4. Then drive via your left glute to face up, bringing ft hip-width aside and parallel as you push the dumbbell overhead together with your proper hand. Press the dumbbell straight overhead, locking out the elbow, proper bicep ought to be close to proper ear.
  5. Slowly decrease the dumbbell again down in the direction of the suitable shoulder as you step the suitable leg again to a lunge, reducing the suitable knee again to the bottom with management; concurrently reducing the dumbbell in your proper hand again between the legs. That’s one rep.

Modification: Stay standing all through your complete motion. Perform a staggered stance dumbbell swing as an alternative of kneeling swing.

Reverse Crunch And Single Arm Floor Press

Targets: The rectus abdominis (your “six-pack” ab muscle tissues), deep transverse abdominals, higher abs, decrease abs, obliques, chest and shoulders.

Trainer Tip: Another nice single-sided (unilateral) train. Focus on retaining your proper hip related to the mat as you carry out a single arm press on the left arm. Full physique power coaching with core stabilization!

reverse crunch and single arm floor press, cardio abs workout

How To Do A Reverse Crunch And Single Arm Floor Press

  1. Start mendacity in your again, core engaged, legs prolonged out out of your physique and floating off the mat (the nearer your legs are to the mat, the more durable this train shall be). Hold a dumbbell in your left hand at your chest (palm dealing with in in the direction of your physique, impartial grip).
  2. Exhale to press the dumbbell overhead, performing a single arm ground press whereas retaining your proper hip related to the mat (counter-balance). With management, decrease the dumbbell again to your chest.
  3. Then have interaction your higher abs to carry out a sit up as you have interaction your decrease abs to tug your knees in the direction of your chest.
  4. With management, decrease again to the beginning place together with your again on the mat. That’s one rep.

Modification: Omit the reverse crunch and keep seated in your sit bones all through your complete motion. Keep your left foot planted on the mat as you slide or float your proper foot out away out of your physique whereas concurrently performing a single arm press.

Bear Crawl Fast Feet

Targets: Core stability, shoulders, quads and cardio endurance. The most difficult ab train of this exercise (for my part)!

Trainer Tip: These bursts of HIIT cardio spike the center fee, burning extra energy in a shorter period of time in comparison with regular state cardio.

bear crawl fast feet, HIIT cardio ab exercise

How To Do Bear Crawl Fast Feet

  1. Start in a desk high place or quadruped on all fours — shoulders stacked over wrists and hips stacked over knees.
  2. Tuck your toes underneath to carry your knees off the mat, discovering a bear crawl place. Abs engaged, knees near the mat, making a straight line from head to tailbone.
  3. Keeping your hips sq. to the bottom and your knees as near the mat as doable, run your ft out and in (large, large, slim, slim) as quick as you'll be able to.
  4. Find a tempo you'll be able to preserve all through your complete circuit.

Modification: Perform large and slim quick ft from a standing place as an alternative of bear crawl. Alternatively, you could possibly leap rope.

Push Up And Pop Up Squat Hold And Dumbbell Press Out

Targets: The whole core from head to pelvis, in addition to the arms, shoulders, chest, legs, glutes and core. A real full physique train!

push up pop squat hold and dumbbell press out, cardio and core

How To Do A Push Up And Pop Up Squat Hold And Dumbbell Press Out

  1. Start in a excessive plank place, together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers; core engaged. Place a dumbbell between your arms, horizontally.
  2. Hold this push up place, sustaining a straight line together with your physique, gaze barely in entrance of you.
  3. Perform a push up by reducing your chest down in the direction of the bottom (or dumbbell). Maintain a straight line together with your physique. Option to carry out the push up together with your knees on the mat.
  4. Then step or leap your ft exterior the dumbbell right into a loaded squat place. Hold on the backside of the squat as you decide up the dumbbell between your ft. Bring the dumbbell up in the direction of your chest, after which push it out away out of your physique (the farther you press the dumbbell away out of your physique the extra your core must work to stabilize you).
  5. Pull the dumbbell again in the direction of your physique and place it on the bottom between your ft. Plant your arms to the mat as you step or hop again right into a excessive plank place.

Modification: Step in as an alternative of leaping right into a low squat and step again to plank as an alternative of leaping again to plank. Option to carry out this train with simply your body weight.

Side Plank Hip Dip And Crunch

Targets: The obliques, hips, core and shoulders.

side plank hip dip and crunch

How To Do A Side Plank Hip Dip And Crunch

  1. Lie in your proper aspect. Place your proper forearm flat on the bottom, shoulder stacked over elbow. Stack your ft, left foot resting on high of proper foot if doable.
  2. Then drop your proper hip in the direction of the mat and carry it again as much as aspect plank.
  3. Hold this aspect plank place. Then, pull your high, left leg up in the direction of your left elbow, bending on the knee (striving for the left knee to fulfill the left elbow). Flex the muscle tissues alongside the edges of your physique (obliques) to tug the left leg in and preserve your hips from sagging.
  4. Return your left leg to beginning place, stacked on high of your proper foot. That’s one rep.

Modification: Bend your proper knee at 90 levels and place it on the mat beneath you to assist help you; retaining your proper knee planted for your complete motion.

Plank Jack And Pike Tuck

Targets: The whole core with an additional emphasis on the low abs (through the pike tuck). Another HIIT cardio ab train that can enhance your coronary heart fee.

plank jack and pike tuck, cardio and ab workout

How To Do A Plank Jack And Pike Tuck

  1. Start in a excessive plank place, shoulders stacked over wrists, core engaged. Straight line via the torso from head to toe.
  2. Keeping your hips sq. to the bottom, jack your legs aside, after which again collectively. Performing a plank jack.
  3. Then, use your decrease abs to tug your hips up right into a “pike” place as you hop your toes up in the direction of your chest.
  4. Hop again to excessive plank and repeat.

Modification: Tap the toes in and out as an alternative of jacking them. Then stroll your toes in the direction of your chest (in your tip toes) up right into a pike place.

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