Running News

20 Minute Cardio and Abs Home Workout

March 30, 202015:42


If strengthening and sculpting your core is what you’re after, you’ve come to the right place. Feel free to add it to your regular fitness routine or up the ante and complete the entire four-week workout plan for an even more hardcore sweat test.

Time: 20 minutes

Equipment: mat

Good for: abs

InstructionsComplete the prescribed number of sets and reps for each move, resting for one minute in between sets, then immediately continue to the next exercise.

Move 1: Scap Pushup

 

How to: Start on all fours. Spread shoulder blades wide across back like you’re trying to imprint a bra line on the ceiling, and then squeeze shoulder blades together as you lower chest toward mat without bending your arms. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.

Week 1: 4 sets of 8 reps
Week 2:
 4 sets of 12 reps
Week 3:
 5 sets of 8 reps
Week 4:
 5 sets of 12 rep

READ MORE: This Weighted Abs Workout Will Sculpt Your Stomach Like No Other

Move 2: Plank Jacks

 

How to: Start in a plank position. Hop feet out slightly wider than shoulders, then hop them back together. Keep hips level. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.

Week 1: 4 sets of 30 seconds
Week 2:
 4 sets of 45 seconds
Week 3:
 5 sets of 30 seconds
Week 4:
 5 sets of 45 second

Move 3: Kneeling Pushup to Bird Dog

 

How to: Begin in a knee plank, tail bone tucked under, index fingers pointing straight forward, and fingers spread wide. Lower down, pulling shoulders away from ears, elbows slightly in toward the ribs. Press up quickly, this time lifting knees off the ground as you do and reaching left arm forward to shoulder height and right leg back to hip height. Lower back to knee plank. That’s one rep. Alternate which arm/leg you lift after each pushup until you’ve completed the designated number of reps below then move on to the next exercise.

Week 1: 4 sets of 8 reps
Week 2: 4 sets of 12 reps
Week 3: 5 sets of 8 reps
Week 4: 5 sets of 12 reps

READ MORE: Tone Your Arms And Abs At The Same Time With This 15-Minute Workout

Move 4: Stretch Jump to Plank

 

How to: Start standing in the middle of your mat with feet together and hands at sides. Swing hands overhead and take a tiny hop straight up off the mat. Land and immediately bend knees, folding forward to place hands on floor. Jump legs back to land in plank position. Quickly hop feet forward again to meet hands. Stand and swing arms back overhead to take another tiny hop straight up off mat. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.

Week 1: 4 sets of 12 reps
Week 2: 
4 sets of 15 reps
Week 3: 
5 sets of 12 reps
Week 4:
 5 sets of 15 rep

Move 5: Side Plank With Elbow Twist

 

How to: Start in a side plank with feet flexed, left foot stacked on top of right, upper body propped on right forearm, elbow underneath shoulder, and left hand behind head. Rotate at waist to bring left elbow down to touch mat. Keep hips high and lower body stable. Return to start. That’s one rep. Do as many reps as possible for the time allotted below and then alternate sides for each set.

Week 1: 4 sets of 30 seconds
Week 2: 
4 sets of 45 seconds
Week 3: 
5 sets of 30 seconds
Week 4: 
5 sets of 45 second

Author: Chelsey Wilkens | 

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