Rabu, 26 Juni 2019
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
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
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
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
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
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
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