vendredi 4 janvier 2019
If "Working Out More" and "Getting a 6-Pack" Are Your 2019 Goals, Do This 30-Minute Workout
Chiseled abs, we're coming for you! We're eating clean since "reducing belly fat ultimately comes down to how you eat," according to head CrossFit coach Jade Jenny. And we're watching our calorie intake since eating too much can lead to greater fat deposits, including around the belly, explained Seattle-based registered dietitian nutritionist and Arivale Coach Ginger Hultin, MS, CSO. But we're also working out, because once that layer of belly fat is history, we want to reveal our sculpted six-pack.
That's why spot training by doing hundreds of crunches doesn't work. You need to take a total-body approach to reach your goal and change your body composition. If diet alone isn't helping you shed body fat, Stephen Cheuk, personal trainer and founder of S10 training in NYC, recommends doing strength training and "conditioning-based training" to see results. If you're new to working out, aim to work out two to three times a week, and if you have exercise experience, aim for five times a week.
ACE-certified fitness trainer John Kersbergen told POPSUGAR that whether a person exercises two to three times a week, or even five times a week, it's OK to hit the core every time you work out. You should "just be conscious of working the whole core including the posterior (lower back) and working through different ranges of motion and varying the exercises."
If you can't make it to a gym and don't have access to weights, we've got you covered! Here's a half-hour workout that combines cardio with core-carving bodyweight moves. This workout is intense, but it's fun, so turn up your favorite music and enjoy this sweat session that's sure to make you sore tomorrow.
30-Minute Cardio and Ab Workout
Equipment needed: Jump rope (or just pretend!), a pair of sliders or paper plates, and space to jump around.
Directions: Move through the 10-minute workout ahead a total of three times. Push yourself hard, getting in as many quality reps as you can.
| Exercise | Time |
|---|---|
| Jump rope (single or double unders) | 60 seconds |
| V-sits | 30 seconds |
| Hip raise with leg extension | 30 seconds |
| High knees | 60 seconds |
| Diamond sit-up | 30 seconds |
| Seated Russian twist | 30 seconds |
| Jump rope | 60 seconds |
| Mountain climber sliders | 30 seconds |
| Plank to bear sliders | 30 seconds |
| High knees | 60 seconds |
| Scissor kicks | 30 seconds |
| Half banana | 30 seconds |
| Jump rope | 60 seconds |
| Elbow plank with knee tap | 30 seconds |
| Knee driver | 30 seconds |
Keep reading for details on how to do each move.
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