Reps and sets: Aim for 10-15 slow, controlled reps per set and 2-3 sets per exercise. By Amy Eisinger, M.A., C.P.T . When most people think of cardiovascular (cardio) exercises, the first activities that come to mind are running, cycling, or swimming. Aim for 150 minutes. Yes, these … But that doesn't mean it's the best exercise for training your middle. By segmenting your cardio workout into 3 separate periods all of the sudden it becomes much more do able. Complete the 15 exercises below in order, taking a 30-second rest every two exercises. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss. Machine Crunch. Ready to get ripped and lose your love handles? Work your upper abs, a.k.a. Try these ab workouts to burn fat and get a flat belly. 25-Minute Cardio Abs and Lower-Body Workout You don’t need any equipment for this workout that will have you lunging, skating, and working your abs. Period #1 – HIIT (15 minutes) The first 15 minutes of the cardio workout is dedicated to high intensity interval training. Over the course of the week, aim to get at least 150 minutes of moderate activity. Check out seven high-octane HIIT workouts that burn 500 calories, the beginner’s guide to interval training, and 10 workouts that burn calories faster than traditional cardio. For static holds, stay in the pose anywhere from 20 seconds to 1 minute. In your workout: Do this move first or second in your routine for 3 sets of 10-15 reps.If using a medicine ball, try a dropset simply by letting go of the medicine ball when you hit failure. … your rectus abdominis or "six-pack" muscles, with this workout, which includes isometric moves like planks, plus crunches, and more. 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