Fat Burning Exercises & Diet Plans

 

Advanced Six Pack Abs Workout

When performing these advanced six pack abs workouts, you’re going to move directly from one abs exercise into the cardio interval without resting, repeating each pairing three times before moving on to the next grouping.  

Try to complete 20 reps of the abs exercise and then perform 2 minutes of the cardio interval.  This means that each pairing should take approximately 9 minutes to complete, allowing for one minute to rest before the next set.  

Try to complete this advanced six pack abs workout in 30 minutes and do it on your off days from weight lifting.  

Workout A  

Pairing 1: 

  

Crunches on an Exercise Ball 

Jump Rope 

  

Pairing 2: 

  

Weighted Decline Sit-Ups 

Walking Lunges 

  

Pairing 3: 

  

Prone Ball Roll Outs 

Skipping 

 

Workout B  

Pairing 1: 

  

Lying Leg Raise with Exercise Ball 

Burpees 

  

Pairing 2: 

  

Weighted Decline Twisted Sit-Ups 

Running Knee Raises 

  

Pairing 3: 

  

Cable Crunches 

Mountain Climbers 

 

Advanced Abs Workout version 2 

For this advanced six pack abs workout, you’re going to alternate between an abs exercise and a cardio interval, making your way through the circuit training routine.  

Focus on slowing down the movement pattern, using a tempo of 3-1-3.  This means you take three seconds to perform the first portion of the exercise, use a one second pause at the top of the movement, and then take three seconds to lower back down to the starting position.  

This will maximize the time under tension on the abs muscles, really giving them and intense workout.  Perform each circuit twice and perform these workouts on your off days from weight training.  

Workout A  

Exercise 

Reps / Time 

Rest  

Crunch On An Exercise Ball   

15 reps  

Shuttle Runs across the room  

2 minutes 

Lying Leg Raise 

10 reps 

Jump Lunges  

2 minutes 

-  

Prone Ball Roll Out 

10 reps  

Skipping  

2 minutes 

Plank exercise with alternating leg raises 

20 reps total (10/leg) 

30 seconds 

 

 

Workout B    

Exercise 

Reps / Time  

Rest  

Side crunches on an exercise ball  

10 reps/side 

Burpees 

2 minutes 

Decline Weighted Sit-Ups 

10 reps 

Jumping Jacks  

2 minutes 

Frog Sit-Ups 

15 reps  

Step-Ups 

2 minutes 

Hanging Leg Raise  

10 reps 

30 seconds