30 Minute Ab Workout For A Strong Core
To get those rock hard abs you’ve always wanted, you need spend at least 3 hours in the gym, right? Wrong! A 30 minute ab workout is all you need to get the results you want. But you need to perform the right exercises in the right order and at the right time. It sounds more complicated than it is. To understand how this works, you first need to understand why your abs are so much different than any other muscle group on your body.
How to Get Six Pack Abs
You’ve probably heard that a six pack is made in the kitchen. This is true for the most part. Your abdominals are not like the rest of your body. In order to see them, you need to get rid of visceral fat, which is just a fancy term for belly fat. Sure, you can strengthen your abs to make them more defined, but everyone has a six pack hiding underneath their belly fat.
And one of the most effective ways to get rid of this fat is through diet changes. But exercise can also help immensely, and when combined with a healthy diet, it can help you see results faster than you thought possible.
Visceral fat can be hard to get rid of, but it can also be dangerous to your health. It sits inside of your abdominal cavity in between your organs, such as your kidneys, liver and intestines.
To get rid of this fat, you’ll need to work hard. A combination of high intensity cardio workouts and strength training will help blast this fat away and reveal your ab muscle. Of course, a healthy diet should also be a part of your routine.
Interval Cardio Training
Interval cardio training is the first step to losing the fat. Strength training can also help you lose fat, but it’s most effective at helping you build muscle. Interval cardio routines will help you burn more fat and calories, which will help reveal your hidden six pack.
Not sure where to start? Here’s a great example of an interval cardio workout.
Example Cardio Interval Workout Routine
Start with a five-minute warmup, varying intensity levels every 30 seconds.
- Intensity level: 3; 30 seconds
- Intensity level: 4; 30 seconds
- Intensity level: 5; 30 seconds
- Intensity level: 7; 30 seconds
- Intensity level: 8; 30 seconds
- Intensity level: 4; 30 seconds
After your warmup, you’ll move onto the core of your workout. And it couldn’t be simpler.
- Perform cardio at 8/10 intensity for 30 seconds followed by cardio at 3/10 intensity for 30 seconds to complete a round. Complete 24 rounds with no rest in between. Total workout time: 24 minutes.
Sound simple, right? But when you get down to it, this workout is really intense and hard. It’s only 24 minutes, but it’s a tough workout, and it will have you melting away more fat than an hour of steady-paced cardio.
Now, you may be wondering, “How is this considered a 30 min ab workout?” Interval cardiovascular exercise is one of the most effective ways to burn fat and ultimately, reveal your abs.
But cardio is not the end-all and be-all when it comes to ab workouts. You’ll need to add in some strength training exercises to build up those muscles and make them more defined.
30 Minute Core Workout Example
Looking for a 30 min core workout that works? Try these example routines from the popular workout program Max Workouts:
For all routines: Perform all exercises in a row with no rest in between each round. Repeat the round two to three times.
- Side planks: 20 reps (20 on each side)
- Vertical chops: 20 reps
- Plank with twist: 10 reps (10 on each side)
- Swiss ball plank hold: Hold for 30-60 seconds
- Plank on Swiss ball with toe reach: 20 reps
- Plank with opposite toe each: 20 reps (10 on each side)
These example workouts seem simple enough, but they’re intense and fun to do. The best part? It won’t take you longer than 20 minutes to complete these. It’s best to combine them with your regular routine and in between cardio days to really maximize the benefits of these exercises.
It’s also important to note that many full-body exercises work your abdominals too. You’ll find these exercises in training methods that focus on functional fitness. Exercises like box jumps, side planks and hanging knee lifts can really work your abs and other major muscle groups at the same time.
Getting six pack abs isn’t impossible, but you’ll need to work hard to get them. Focusing on interval cardio and ab conditioning exercises will help you reach your goal. And last – but not least – make sure that you’re eating a healthy diet to help your body burn even more fat and calories than exercise alone.
Where do you take things from here?
If you are looking to take things further and build a strong lean core, check out my Max Workouts review. This program is designed for both men and women to be done at home using minimal equipment. The best thing about is that it takes only 30 minutes per workout using Shin Ohtake’s principles of: quality, power, and intensity to get in extreme shape over 90 days. The program is affordable at $39.99 and is packed full of no-nonsense nutritional guidelines and a full workout plan for the busy person.
If you don’t have time to read the entire review click the link below to visit the official Max Workouts website instead.
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