Trouble Areas: Stomach, Waistline

Workout Plan: Core Blasting excersies, Cardio and HIIT(High Intensity Interval Training)

Cardio is by all means the No. 1 approach to for quick stomach fat loss yet that doesn’t mean apple shapes have to thoroughly through out strength training workouts. This workout plan joins HIIT (High Intensity Interval Training) to burn off fat and effective strength exercises to help you grow lean muscle all around your waistline.


How to Achieve Your Workout Goal: Three to four days every week, do 1 set of each practice consecutively, with practically no rest in between. Do the full circuit 3 times. Exchange this routine with two days of HIIT.

Total Time: 30 minutes

What You’ll Need: Dumbbells and Exercise Matt


Squat Jumps

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Remain with feet shoulder width apart. Begin by doing a normal squat, then squeeze in your core and jump up, bringing up your arms up for more momentum. As you land, go back into squat position. That is one rep.

Sets of: 5

Reps of: 10

 


Cross-Body Mountain Climbers

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Begin at the highest point of a pushup position, with your body shaping a straight line from head to toes. With your core drawn in, get your correct foot and gradually bring your right knee toward your left shoulder. Come back to the beginning position. Exchange legs on the following reps.

Sets of: 5

Reps of: 10

 


Dumbbell Romanian Lift

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With a couple of dumbbells with an overhand grasp hold them at arms length distance in front of your thighs. Remain with your feet hip width apart and push your hips back with bended knees and a straight spine, until you feel a stretch in your hamstrings. Stop, then snap your hips forward to return up to the beginning position, and squeeze in your glutes at the top.

Sets of: 5

Reps of: 10

 


Weighted Bird Dog

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With a dumbbell in your right hand get down on hands and knees. Bring up your right arm in front of your shoulder with palm facing in (end of dumbbell has to touch the ground) meanwhile straighten your left leg behind your hip (toes should be touching the ground.)

Contract your abs in tightly and gradually lift right arm and left leg up to joint level. Hold for 1 second, then lower arm and leg down to the floor and repeat. Do the recommended number of reps, and after that change sides to a finish set.

Sets of: 3

Reps of: 10

 


Weighted Swimmers

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Lie on your stomach with your head down, the pelvis straight down on the matt, and your inner thighs tightly squeezed together. Your arms are extended forward with your palms down, and your feet are pointed. Lift your arms, legs, torso, and head up for a second and hold . Breathe in and out regularly as you substitute lifting right arm/left leg and left arm/right leg without touching them down to the matt. Count from 1-10 as you “swim”.

Sets of: 4

Reps of: 10

 


Standing Bicycle

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Start with feet together, knees somewhat bended, hands behind your head, and left heel lifted. Prop your abs in tight and lift left knee up as right shoulder pivots towards your knee (attempt to touch your hips with elbow). Go back down to beginning and alternate sides in between reps.

Sets of: 3

Reps of: 20