Today I am going to show you a home abdominal muscle workout, and if this is not what you were thinking it was going to be than that is perfectly fine . We have learned the truth about how to burn fat and it is not about doing sit-ups or crunches for thousands of reps. It is all about getting the intensity up and getting a good sweat on that really raises the game so that you can burn a maximum amount of calories.

Here’s a quick example of something that can be done either at home or at the gym . I am using a kettle bell. You can use 2 dumbbells or 1 dumbbell. Use whatever you have and that is all you need.

We are going to do 3 tri-sets. A full-body movement, abdominal movement and cardio based movement are going to be involved in each tri-set exercise . We are going to do 3 sets of each superset and each exercise is going to be done for 30 seconds.

1st Tri-set

o     Kettle bell or dumbbell swings – holding the kettle bell with both hands, squat and use your hips to thrust the weight between your legs. This is a great full-body movement that gets the legs going strong.
o    Planking – by now you must know how to plank. Keep the core strong and go for 30 seconds.
o    Jumping Jacks – Follow a good intensity for 30 seconds . The reason we go from an abdominal movement to a cardio-based movement is because the research shows that if you stimulate a certain muscle group before doing cardio, it will accelerate fat loss in that area.

As soon as you are finished the jumping jacks, go right back into the kettle bell swings, planking, and the jumping jacks. This needs to be done for 3 sets without any rest between . Once you finish the first tri-set you can rest for a minute or two and then move onto the second tri-set.

2nd Tri-set

o    Squat presses – Hold the kettle bell or weights at your chest and perform a squat. When you push up out of the squat, press the weight above your head. This is a full-body movement which gets a lot of muscles moving so that you can burn maximum calories.
o    Tread Climber – Get yourself into a push-up position and drive one knee into the chest at a time. Keep the hips solid. Do not let your hips drop down. Go hard for 30 seconds!
o    High Knees – Run on the spot with high knees and get the arms moving. This is a very similar movement to what we just did on the floor .

Repeat the tri-set 3 times without any rest. Take a minute or two rest when the tri-set is complete and move onto the last tri-set.

3rd Tri-set

o    Reverse Lunge with Shoulder Press – With the weight in one arm, raise it above your head. Take a step back with the leg on the opposite side of the body and push back up. Do this for 15 seconds on each side – 30 seconds on each side if you are a machine!
o    Crunches – Just bring the shoulder blades off of the floor. You can do this on a stability ball if you have one.
o    Burpees – Perform a push-up then jump the feet in and hop straight up into the air – Go strong for 30 seconds. It will get challenging, but you can do it!

Repeat the tri-set 3 times without any rest.

There you have it. That is the workout. Simply add another tri-set if you want to make it more challenging . The more work you do, the more calories you will burn . This is a great abdominal workout because we are performing isolated abdominal exercises, which don’t really make too much of a difference, but the full-body aspect and the fact that you will be unable to speak during your rest periods is a great indication that you are where you want to be with your workouts to burn fat in the long-run!

Sit-ups and crunches are not how abdominal workouts should be done . It is about performing exercises that get a lot of muscles moving, and that bring in a lot of oxygen so that you can burn maximum calories. We have to get rid of that layer of fat before you can see your abdominals ! That is the name of the game. Give this workout a shot.

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