Aim for 150 minutes. When most people think of cardiovascular (cardio) exercises, the first activities that come to mind are running, cycling, or swimming. For more HIIT workouts. By segmenting your cardio workout into 3 separate periods all of the sudden it becomes much more do able. Even the littlest upgrades can add some cardio to your favorite ab exercises, like combining jumping jacks and planks or adding a side crunch to … Abdominal exercises, from simple to killer, to help you flatten your belly, burn fat, and strengthen your core. your rectus abdominis or "six-pack" muscles, with this workout, which includes isometric moves like planks, plus crunches, and more. In your workout: Do this move first or second in your routine for 3 sets of 10-15 reps.If using a medicine ball, try a dropset simply by letting go of the medicine ball when you hit failure. Work your upper abs, a.k.a. But that doesn't mean it's the best exercise for training your middle. 25-Minute Cardio Abs and Lower-Body Workout You don’t need any equipment for this workout that will have you lunging, skating, and working your abs. The crunch is the most popular abs exercise because anyone can do it. Ready to get ripped and lose your love handles? By Amy Eisinger, M.A., C.P.T . Period #1 – HIIT (15 minutes) The first 15 minutes of the cardio workout is dedicated to high intensity interval training. Each period lasts 15 minutes and is followed up with a few abs exercises. Check out seven high-octane HIIT workouts that burn 500 calories, the beginner’s guide to interval training, and 10 workouts that burn calories faster than traditional cardio. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss. Exercise is always more fun with a workout buddy. 2. For static holds, stay in the pose anywhere from 20 seconds to 1 minute. 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