High-Intensity Killer Ab Workout

by Jackie on August 20, 2013

Get killer abs by performing exercises that combine fat-burning cardio with moves that target your entire core.  These moves will help you burn off the fat that’s hiding your sexy abs.  Intervals are short bursts of maximum-intensity effort that have been proven to burn significantly more calories than typical workouts.

 

The Workout

Do these exercises three nonconsecutive days a week. Start with the Basic Workout and work your way up to the Advanced Workout.  Perform this workout as a circuit, do one set of each move, resting for 30 seconds between exercises.  Then, rest for one minute before repeating the entire circuit again.

Start with an easy 3- to 5-minute warm-up of your choice.

 

The Basic Workout

 

plank-femalePlank

Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs and hold for 60 seconds.

 

Side Plank

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds.

 

Glute Bridge

Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee toward your chest. Hold for 2 counts, then lower your right foot. Repeat with the other leg. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps.

 

Rotating Lunge

Grab one 5 to 15 pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out. Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles. Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That’s 1 rep. Do 2 or 3 sets of 10 to 15 reps.

 

The Advanced Workout

 

Plank with Arm Lift

Get into the plank position (toes and forearms on the floor, body lifted). Your body should form a straight line. Brace your abs and carefully shift your weight to your right forearm. Extend your left arm in front of you and hold for 3 to 10 seconds. Slowly bring your arm back in. Repeat with the right arm. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps, resting for 1 minute between sets.

 

Side Plank with Rotation

Start in a right-side plank position, brace your abs and reach your left hand toward the ceiling. Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor. Return to the side plank. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.

 

PlanksideHip-Thigh Raise

Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor, palms up, at shoulder level with your hips about 2 inches off the floor. Raise your hips to form a straight line from your shoulders to your left foot. Hold for 2 counts, then return to start. That’s 1 rep. Do 10 to 15 reps on each side.

 

Reverse Lunge Press

Grab a 5- to 15-pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing in. Step backward with your left foot and lower your body until your knees are bent 90 degrees (your left knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist. Lower the weight back to the starting position as you push quickly back to standing. That’s 1 rep. Do 10 to 15, then switch sides.

 

Follow this workout with an easy 3- to 5-minute and cool down.

Jackie

Jackie

Health Contributor at Creative Bioscience
I’m a fitness nut. I know what you’re thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I’ve gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started. Jackie’s favorite product is the 10 Day Diet
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