Burn calories and tone your midsection with this quick and efficient CARDIO AND ABS WORKOUT! Do this no equipment, 10 minute ab workout when you can’t make it to the gym!
After being one of the MOST POPULAR home workouts I shared on my Instagram page; it’s about time this 10-minute cardio and abs workout makes an appearance on the blog. In the form of a full-length workout video.
Why I personally love this cardio and abs workout:
You get it all with this workout — the core-strengthening benefits of an ab workout AND the fat-burning benefits of a HIIT workout.
You can use this as a:
Get the core-strengthening benefits of an ab workout AND the fat-burning benefits of a HIIT cardio workout; ALL in this 10-minute cardio and abs workout!
An effective home workout that builds ab muscles and burns calories and belly fat.
No equipment, bodyweight workout.
Let me be your certified personal trainer for the day. Follow along with the guided, full-length video at the top of this post.
This 10-minute abs workout is done in a timed interval format:
Repeat all five ab exercises x2 sets for a 10-minute cardio and core workout.
Alternatively, you can perform the five ab exercises below at your own pace.
What Muscles Are Used in 2 Pulse Squats + Hip Extension: every muscle in your legs and posterior chain:
This is a great warm up core exercise as it increases ‘time under tension’ or the amount of time your muscle is working during each repetition.
Also a great squat variation for building muscle and core strength.
What Muscles Are Used in Squat Jumps: ALL of the power generating muscles in the lower body — legs, butt, hamstrings, quads and calves. As well as constant core engagement.
Squat jumps are a powerful HIIT cardio exercise to build lower body strength, specifically for the glutes, while also raising your heart rate to burn fat. The glutes (or butt muscles) are one of the largest muscles in the lower body; thus, they play a key supporting role in overall core strength.
This bodyweight plyometric is sure to raise your heart rate and test your cardiovascular endurance.
Squat Jump Modification: make this high impact exercise a low impact exercise by removing the jump. Alternatively perform rapid air squats or an air squat with a calf raise.
What Muscles Are Used in Plank + Row: almost every muscle from head to toe, with a specific emphasis on the upper back muscles and ab muscles.
This is the no-equipment, bodyweight version of a plank and row (also known as a renegade row with dumbbells).
This multi-functional exercise is an effective way to build muscle definition in the arms, abs and core.
Plank and Row Modification: Drop to your knees, performing rows from a modified plank position.
What Muscles Are Used in Sprinter Step In’s: another full body exercise that targets the core, obliques, shoulders and quads.
Similar to a mountain climber, sprinter step in’s are great way to improve posture and balance as well as strengthen your core and increase muscle definition.
Performing this core exercise on repeat for 45 seconds is also a cardio challenge.
Sprinter Step-In Modification: Slow this cardio exercise down by performing slow knee pulls from the high plank position. Alternatively you can drop to your knees and perform a single leg pull from the table top position.
What Muscles Are Used in Scissor Leg Climbs: ALL of the ab muscles:
Scissor Leg Climb Modification: leg climb crunches are easily scaleable to all fitness levels. The goal is to use the least assistance possible as you climb up your leg, reaching towards your toes if possible.