Can you achieve a beach ready belly from working out? ABSolutely.

The sun’s out and that can only mean one thing, it’s time to try the Sundried summer shred.

This workout combines ab focused moves with high intensity cardio intervals, to keep your heart rate up and your body burning calories, not just during, but after your workout.

Let’s get to it.

HIIT Abs

Warm up

To make sure your muscles are warm, limber and ready to exercise, we need to get your blood pumping and that means cranking your heart rate up. Start by jogging on the spot for 3 minutes and then complete: 10 squats, 10 push ups, 10 lunges and 10 burpees. That should do the trick.

HIIT ABS

Your abdominal workout comes complete with a twist, you will not exclusively be training abs. Oh no. That’s far too easy. Between each exercise you will do 30 seconds of cardio.

Why? Because training your abs lying down burns about half a cucumber. We need to burn calories (energy) to lose body fat and reveal a toned tum, so in between each set of core exercises, crank up the intensity with cardio acceleration. For 30 seconds you will alternate between high knees, heel kicks and star jumps adding a grand total of 10 minutes of high intensity interval training to your workout by the time you’re through!

Roll back mountain climbers

Start by lying on your back and bring your knees into your chest, rock back onto your shoulders and use the momentum of your movement to roll forward, place your hands in front of you and then jump your feet back into a plank. From here complete 4 mountain climbers, bringing your knees in towards your hands. Then lift your hands off the ground and roll back. That’s one rep. Go for 10 reps per round.

Cardio acceleration: 30 second of high knees. Keep your knees up nice and high and tilt your pelvis forward to get more of a burn into your abdominals. (Tip: If you aren't able to time 30 seconds, aim for 60 reps).

Plank Split Squat Thrusts

Hit the mat and come into a plank off your hands, keeping your hands directly underneath your shoulders and your body in a straight line. Jump your legs forward towards your hands, splitting your legs so a foot lands by either hand. Jump your feet back to meet in your plank position. 10 per round.

Cardio acceleration: 30 second of heel kicks. Kick your heels towards your bum cheeks as fast as you can. Remember the aim is to keep your heart rate up, so keep the intensity high.

Oblique Plank Pull Throughs

Grab a dumbbell and place it within reaching distance. Lay on your side and prop yourself up on your forearm, underneath your shoulder. Lift the hip so you are into a side plank, using your free hands grab your dumbbell, reach up over your head extending your arm out straight and then down and through the gap between your stomach and the floor, keeping your hips lifted at all times. Complete 5 one side, switch and match your other side up.

Cardio acceleration: Star jumps. Complete 30 seconds of star jumps, as quickly as you can!

Dorsal Raise vs V Sit (see images)

Two for the price of one. Start laying on your front with your arms extended over your head. Perform a dorsal raise by lifting your hands and feet at the same time, then roll over onto your back and perform a V sit. You do this by keeping your legs and arms straight and reaching them towards one another, folding your body in half.

Cardio acceleration: We’re back to your first cardio acceleration move. 30 seconds of high knees. Keep your knees up nice and high and tilt your pelvis forward to get more of a burn into your abdominals. (Tip: If you aren't able to time 30 seconds, aim for 60 reps).

Dumbbell Russian Twists

For this exercise, start seated with your back straight and knees slightly bent, lean back until you feel your abdominals engage. Grab a dumbbell and extended it in front of you, holding onto it with both hands. Twist your body to touch the dumbbells to the ground either side of you. Make it harder by lifting your feet off the ground. Tapping the double once to either side counts as one rep and you should go for 10.

Cardio acceleration: 30 seconds of heel kicks. Part 2.

Flutter Kicks and Scissor Kicks

Lay on your back and place you hands by your sides, palms down. Lift your legs off the mat, keeping your back firmly pressed into the ground. Start with flutter kicks, making little pulses up and down with the legs as though you were swimming, count for 20 seconds here and then begin crossing one foot over the other for scissor kicks for a 20 seconds more.

Cardio acceleration: Star jumps. Complete 30 seconds.

Crucifix Plank:

A crucifix plank takes your regular plank and makes it twice as hard. Maybe three times. Place your hands out in line with your shoulders so that your body forms a T shape and then position the rest of your body to meet you in a plank. Hold here for 30 seconds, if you feel you’ve got more in you… I challenge you to hold out longer!

Now repeat the entire circuit, with the cardio acceleration, 3 times over.

Cool down:

Make sure you spend adequate time cooling down and stretching to prevent the dreaded DOMS (delayed onset muscle soreness).

Suggested cool down: Cat/Cow Yoga stretch.

Prepare for it to ache everytime you laugh for the next few days, if it does you’re on track. Ha ha ha!

Remember: Abs are made in the kitchen, so combine this workout with a healthy lifestyle to achieve the best results.

HIIT abs, Workouts

Meta description: HIIT abs Workout. This Sundried shredded routine is designed to get your stomach ready for summer, asap.

‘I do’ want a flat stomach

Who doesn’t want a flat stomach?

Wedding or not, I think this is true for all of us. We’re at week 3 of our wedding workout routine now, so you should be getting used to training, seeing some hard earned results and making your ‘something new’ your wedding body.

Let’s get to it.

Warm up

To make sure your muscles are warm, limber and ready to exercise, we need to get your blood pumping and that means cranking your heart rate up. Start by jogging on the spot for 3 minutes and then complete: 10 squats, 10 push ups, 10 lunges and 10 burpees. That should do the trick.

‘I do’ want a flat stomach

Your abdominal workout comes complete with a twist, you will not exclusively be training abs. Oh no. That’s far too easy. Between each exercise you will do 30 seconds of cardio.

Why? Because training your abs lying down burns about half a cucumber. We need to burn calories (energy) to lose body fat and reveal a toned tum, so in between each set of core exercises, crank up the intensity with cardio acceleration. For 30 seconds you will alternate between high knees, heel kicks and star jumps adding a grand total of 10 minutes of high intensity interval training to your workout by the time you’re through!

Roll back mountain climbers

Start by lying on your back and bring your knees into your chest, rock back onto your shoulders and use the momentum of your movement to roll forward, place your hands in front of you and then jump your feet back into a plank. From here complete 4 mountain climbers, bringing your knees in towards your hands. Then lift your hands off the ground and roll back. That’s one rep. Go for 10 reps per round.

Cardio acceleration: 30 second of high knees. Keep your knees up nice and high and tilt your pelvis forward to get more of a burn into your abdominals. (Tip: If you aren't able to time 30 seconds, aim for 60 reps).

Plank Split Squat Thrusts

Hit the mat and come into a plank off your hands, keeping your hands directly underneath your shoulders and your body in a straight line. Jump your legs forward towards your hands, splitting your legs so a foot lands by either hand. Jump your feet back to meet in your plank position. 10 per round.

Cardio acceleration: 30 second of heel kicks. Kick your heels towards your bum cheeks as fast as you can. Remember the aim is to keep your heart rate up, so keep the intensity high.

Oblique Plank Pull Throughs

Grab a dumbbell and place it within reaching distance. Lay on your side and prop yourself up on your forearm, underneath your shoulder. Lift the hip so you are into a side plank, using your free hands grab your dumbbell, reach up over your head extending your arm out straight and then down and through the gap between your stomach and the floor, keeping your hips lifted at all times. Complete 5 one side, switch and match your other side up.

Cardio acceleration: Star jumps. Complete 30 seconds of star jumps, as quickly as you can!

Dorsal Raise vs V Sit (see images)

Two for the price of one. Start laying on your front with your arms extended over your head. Perform a dorsal raise by lifting your hands and feet at the same time, then roll over onto your back and perform a V sit. You do this by keeping your legs and arms straight and reaching them towards one another, folding your body in half.

Cardio acceleration: We’re back to your first cardio acceleration move. 30 seconds of high knees. Keep your knees up nice and high and tilt your pelvis forward to get more of a burn into your abdominals. (Tip: If you aren't able to time 30 seconds, aim for 60 reps).

Dumbbell Russian Twists

For this exercise, start seated with your back straight and knees slightly bent, lean back until you feel your abdominals engage. Grab a dumbbell and extended it in front of you, holding onto it with both hands. Twist your body to touch the dumbbells to the ground either side of you. Make it harder by lifting your feet off the ground. Tapping the double once to either side counts as one rep and you should go for 10.

Cardio acceleration: 30 seconds of heel kicks. Part 2.

Flutter Kicks and Scissor Kicks

Lay on your back and place you hands by your sides, palms down. Lift your legs off the mat, keeping your back firmly pressed into the ground. Start with flutter kicks, making little pulses up and down with the legs as though you were swimming, count for 20 seconds here and then begin crossing one foot over the other for scissor kicks for a 20 seconds more.

Cardio acceleration: Star jumps. Complete 30 seconds.

Crucifix Plank:

A crucifix plank takes your regular plank and makes it twice as hard. Maybe three times. Place your hands out in line with your shoulders so that your body forms a T shape and then position the rest of your body to meet you in a plank. Hold here for 30 seconds, if you feel you’ve got more in you… I challenge you to hold out longer!

Now repeat the entire circuit, with the cardio acceleration, 3 times over.

Cool down:

Make sure you spend adequate time cooling down and stretching to prevent the dreaded DOMS (delayed onset muscle soreness).

Suggested cool down: Cat/Cow Yoga stretch.

Prepare for it to ache everytime you laugh for the next few days, if it does you’re on track, ha ha ha!

Bonus: Completing this workout will help make your cake tasting feel a little less guilty!

Remember: Abs are made in the kitchen, so combine this workout with a healthy lifestyle to achieve the best results.

Comments