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Last Updated on January 7, 2021
This belly fat burner is designed to strengthen and tighten the muscles of the mid-section. However, since we know that spot reducing is a myth, it also incorporates cardio intervals to torch calories that are help on to the extra fat. For each exercise, click on the name to see photos and read a full description for how to perform.
Warm-Up: Jog lightly in place for 2 minutes then hit your first cardio interval hard!
2. Forearm Plank
Forearm Plank
30 seconds: Hold plank.
15 seconds: Rest.
30 seconds: Hold plank.
Move to the next cardio interval.
3. High Knee Run
High Knee Run
20 seconds: Go hard.
10 seconds: Rest.
Do this 4 times.
4. Split Jumps
Split Jumps
20 seconds: Go hard
10 seconds: rest
Do this 4 times total.
5. Full Star Plank
Full Star Plank
30 seconds: Hold plank.
15 seconds: Rest.
30 seconds: Hold plank on opposite side.
Move to the next cardio interval.
*If you have any wrist or shoulder issues you can modify on your forearm.
6. Lateral Shuffle
Lateral Shuffle
20 seconds: Go hard
10 seconds: rest
Do this 4 times total.
7. Bicycle
Bicycle
60 seconds: Go hard but controlled.
8. Skaters
Skaters
20 seconds: Go hard
10 seconds: rest
Do this 4 times total.
9. Double Leg Stretch
Double Leg Stretch
30 seconds: Perform double-leg stretch.
15 seconds: rest
30 seconds: Perform double-leg stretch.
10. Core Body Hops
Core Body Hops
20 seconds: Go hard
10 seconds: Rest
Do this 4 times total.
11. Full Body Roll-Ups
Full Body Roll-Ups
Perform 10-12 slow, complete roll-ups.
This is a great move to finish with because it not only strengthens the transverse abdominus, but also lets you finish with a nice hamstring stretch.
source. weighttraining.about.com.
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