Mix standing abdominal exercises with cardiovascular training to create a powerful, waist-trimming workout that rapidly tighten your tummy.
Studies have shown that HIIT (High-Intensity Interval Training) may be more productive than conventional cardio workouts, as far as eliminating unyielding abdominal body fat is concerned. Additionally, building up your core muscles can help improve your posture and establish flat abs, both of which can produce a sexier and slimmer waistline. Prepare to blast your belly fat away using this 15-minute circuit workout that mixes standing core exercises with fat-burning intervals of cardio.
How to do it: perform as many reps as you can of each exercise, without taking breaks. (The core strength exercises act as a warm-up, recovery, and cool-down routine.) This circuit should be repeated for a total of 3 times.
Duration: a maximum of 15 minutes.
What you’ll require: no equipment is necessary.
1. Squat to Knee Lift Twist
A. Stand with your arms by your sides, and each foot placed at hip-width. Descend into a deep squat, sitting back your hips, while stretching your arms before your chest. Your palms should be pointed inward.
B. Stand out of the squat stance, balance on your left leg, and place your right knee before your hip. Your arms should extend to sides of your shoulders while rotating your upper body to the right. Return to the starting position, switch sides, and repeat. (Suggestion: breathe in while squatting and breathe out when you twist. Draw your abs inward as tight as you can towards the spine as you exhale.)
2. Sideways Leap and Balance
A. While balancing your right leg, descend into a single-leg squat with your right arm positioned forward, your left arm back, and your elbows bent.
B. With your right foot, push off and jump up, landing on your left foot. Swing your arms open to the sides of your shoulders, land in a single-leg squat on your left leg, and keep your left arm positioned forward. Wait a second, then switch to the other side.
3. Crossing Climber
A. Start in plank position and separate your feet at hip-width. Bend one knee across towards the opposite elbow (attempt to tap your knee to your arm), then swiftly jump up and change legs.
4. 180 Degree Squat Jump
A. Stand with feet hip-width apart and descend into a squat position, swinging your arms back towards your hips. Swiftly jump up and to your right side, twisting your body in mid-air 180 degrees, while swinging your arms in front of body to gain momentum.
B. Land in the squat position, swinging your arms back by your hips. Quickly repeat with the other side.
5. Standing Straight-Leg Bicycle
A. Stand with your feet placed together, knees bent slightly. Clasp your hands behind your head and engage your abs.
B. While balancing your left leg, extend your right leg out low in front of your body. Your toe should be pointed as your upper body twists to right. Return to the starting position, then repeat for the opposite side. (Suggestion: breathe in when your feet are placed together, breathe out during rotation, drawing in your abs as you exhale.)