Trying to melt that muffin top or love handles? These cardio moves burn maximum calories while targeting abs to help you blast belly fat faster! Do this workout as a cardio routine, or as an add-on to a strength training session up to four non-consecutive days a week to get six-pack results. And, of course, don’t forget to pair your workouts with a healthy and lean diet for more visible abs.
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Belly Blaster #1: Spiderman Jog
Fire up your abs, and burn off some extra calories with this “climbing” cardio move! Start with your feet together and arms extended overhead. Begin jogging in place, open your knees wide to sides of your body pulling the left elbow down as the left knee lifts up, and then right elbow to the right knee. Alternate sides as quickly as possible for up to 60 seconds.
Too challenging? Start with just the wide-legged jog. Your abs still have to work hard to help lift your knees towards the sides of your torso while you run.
Belly Blaster #2: Twisting Knee Tucks
This dynamic exercise targets the abdominal wall and the obliques while keeping your heart rate elevated. Start in a full plank position, feet together, shoulders over hands, abs braced in tightly at your sides. Bend your knees, and jump your feet in toward your right hand keeping your knees together (aim knees toward right elbow). Quickly, jump your feet back out to full plank position. That’s one rep. Repeat, alternating sides each time, for 20 repetitions.
Too challenging? Instead of jumping your feet in toward your hands, try quickly stepping one foot in at a time until you feel ready for more.
Belly Blaster #3: Power Knee Strikes
This kickboxing-inspired move helps shrink and strengthen your waistline by keeping your heart rate in the cardio zone while you tone. Start by standing on your left leg, with the right leg extended out to the side; toe lightly tapped on the floor, both arms reaching overhead. Bracing abs in tight, bend the right knee up and bring it across your torso toward the left shoulder as both hands tap the top of the right thigh. Quickly return to starting position, and repeat as fast as possible for 30 seconds, then switch sides and repeat for another 30 seconds.
Want to make it harder? Add a hop as the knee and arms pull in towards each other to spike the heart rate even more for a greater calorie burn.
Belly Blaster #4: Single Leg Squat Thrusts
This squat thrust variation adds an additional ab challenge to this cardio move by taking away one leg! Begin in a full plank position and bend your right knee about 90 degrees, lifting the right foot towards the ceiling. Bend the left leg, jump left-foot-in toward the center tucking both knees into chest, and keeping right foot off the floor. Jump back out, landing into single leg plank position. That’s one rep. Repeat as quickly as possible for 10 repetitions, then switch legs and repeat.
Too challenging? Stick with traditional two legged squat thrusts, or try jumping in with one leg only (jump back out with both) until you feel ready for more.
Belly Blaster #5: Boxer’s Combo
The fast-paced rotation of the punching and ducking in this move will have your abs firing and your heart pumping the entire time. Begin standing with your feet slightly wider than hip width apart, elbows bent, hands in fists “on guard” by chin. Throw a left “jab” by extending your left arm out quickly at shoulder level, rotating palm down (avoid locking out elbow), and then immediately pull the arm back into guard position. Throw a right “cross” by punching your right arm forward, allowing the right hip to turn forward, lifting your right heel off the floor as foot pivots with the hip rotation, quickly return to start and lower into a duck by squatting down, keeping arms on guard, with your back straight and knees behind your toes. That’s one rep. Repeat as many times in a row as possible in 30 seconds, then switch sides, and repeat.
Belly Blaster #6: Quad Kick Through
Build agility and coordination with this cardio-paced body move that targets the abs. Start in a kneeling position with toes tucked under, pulling abs in tight, and lift knees a few inches off the floor. Pivoting on the balls of your feet, turn knees to the right and quickly kick left leg out straight in front of your hip, reaching right arm towards your foot with the right heel and left hand planted on the floor for support. Immediately bend left knee and brace abs in tight to return to start position. Repeat to the other side. That’s one rep. Do 10 reps in a row, as quickly as possible.
Belly Blaster #7: Skater Leap & Land
Instead of using your abs to help you move your body, challenge them in a new way by using them to help you stop from moving! Start standing on your right leg, bending the right knee and extending the left leg slightly behind your body to the right. Bend elbows and bring left arm in front of your body. Jump off the right leg, extending both legs out to the side (as if leaping over something in mid-air), swinging arms to help you lift off the ground. Land on your left leg, with knee bent, right arm forward and balance in this position for three counts (simply count to 3 before jumping back). That’s one rep. Repeat 20 times in a row, alternating sides each time.
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Belly Blaster #8: Jumping Jack Up and Downs
Take your jumping jacks to a new level – literally – with this abs-infused cardio move. Start by standing with your feet together and your arms by your sides. Do four traditional jumping jacks in a standing position, landing with feet together and arms by your sides. Bend knees and quickly squat down to the ground, placing your hands under shoulders and jumping both feet out into a full plank position. Keeping your abs pulled in, do a “jack” with just your feet by jumping them out and in four times, then jump both feet quickly in to hands and stand back up. Repeat as many times in a row as possible for 60 seconds.
Related: 29 exercises to fight a jelly belly
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