Fat Burning Exercises & Diet Plans

 

Intermediate Six Pack Abs Workout

Once you’re at the intermediate level, it’s time to increase the intensity of your abs workouts. This intermediate six pack abs workout will have you super-setting two abdominal exercises and then moving directly to a cardio interval.  

Once the cardio interval is completed, you’ll take a very short rest and then proceed to the next exercise pairing.  

Complete each circuit twice through, doing this intermediate six pack abs workout on the off days from your weight lifting workouts.  

 

Intermediate Abs Workout A  

Exercise 

Reps  

Rest  

Front Crunches superset with side crunches  

15/side  

Jumping Jacks 

60 

15 seconds  

Lying Leg Raise superset with Reverse Crunch  

20 reps 

Shuttle runs  

4 runs across the length of the room  

15 seconds  

Front plank superset with side plank  

45 second hold each  

Skipping 

3 minutes 

Repeat or Finish 

 

Intermediate Abs Workout B  

Exercise 

Reps  

Rest  

Superman’s superset with bicycle   

20 reps each  

Jump lunges 

20 reps per leg 

15 seconds  

Alternating heel grabs superset with reverse crunch 

20 reps each  

Mountain climbers 

25 reps/leg 

15 seconds  

Butt Ups superset with front crunch 

20 reps each  

Running knee highs 

30 reps/leg  

Repeat or finish  

 

Intermediate Abs Workout Version 2  

This intermediate six pack abs workout has you performing as many reps of a given exercise as you can in a two minute period.  Try and make it through the full two minutes without stopping for a rest at any point, but if you need to recover, take a short break.  

Once the two minutes are up, move on to the next exercise be it a cardio interval or another abs movement.  

Perform each circuit one time through, doing this intermediate six pack abs workout on the off days from your weight lifting workouts.  

Intermediate Abs Workout A  

Exercise 

Time  

Rest  

Front Crunch with arms behind the head  

2 minutes 

Jump rope  

2 minutes 

Pike sit-ups 

2 minutes 

Bodyweight squats  

2 minutes 

-  

Hanging leg raises  

2 minutes 

Jumping jacks 

2 minutes 

Plank exercise 

2 minutes 

Finish  

 

 

Intermediate Abs Workout   

Exercise 

Time  

Rest  

Crunch on an exercise ball  

2 minutes 

Running knee highs 

2 minutes 

Bicycles holding plate weight across the chest 

2 minutes 

Jump lunges 

2 minutes 

Side plank  

2 minutes (1 minute/side) 

Skipping  

2 minutes 

Prone Ball Roll-in  

2 minutes 

Finish