A full-body workout that targets both cardio and abs can help you burn fat, build muscle, and improve cardiovascular health. Here’s a well-rounded workout that incorporates cardio exercises while specifically engaging the core for ab benefits.
Full Body Cardio & Abs Workout
Warm-Up (5–10 minutes): Before you start, it’s important to get your body warmed up to prevent injury. Here’s a quick warm-up routine:
Jumping Jacks: 2 minutes
High Knees: 2 minutes
Arm Circles: 1 minute each (forward and backward)
Leg Swings: 1 minute each leg
Workout Routine:
1. Jump Squats (Cardio + Abs Activation)
Duration: 3 sets of 30 seconds
Rest: 15 seconds between sets
How to do it: Stand with your feet shoulder-width apart. Lower into a squat position and then explosively jump upwards, landing softly back into a squat. Engage your core to keep balance.
Benefits: This exercise burns calories, tones the quads, and works the lower body, with an added focus on your abs for stability during the jump.
2. Mountain Climbers (Cardio + Core)
Duration: 3 sets of 30 seconds
Rest: 15 seconds between sets
How to do it: Start in a high plank position. Drive one knee towards your chest, then quickly switch legs, mimicking a running motion. Keep your core tight throughout.
Benefits: A fast-paced cardio move that also targets your abs, particularly the lower abdomen. It engages your shoulders, arms, and legs too.
3. Burpees (Cardio + Full Body)
Duration: 3 sets of 30 seconds
Rest: 30 seconds between sets
How to do it: Start standing. Drop into a squat, kick your legs back into a plank, perform a push-up (optional), then jump your feet back towards your hands and explode into a jump at the top.
Benefits: Burpees are a high-intensity full-body exercise that gets your heart rate up while engaging the core, legs, and arms. They promote fat loss and help build overall strength.
4. Bicycle Crunches (Abs Focus)
Duration: 3 sets of 30 seconds
Rest: 15 seconds between sets
How to do it: Lie flat on your back with your knees bent. Bring your right elbow to your left knee while extending your right leg out. Twist your torso and switch sides, mimicking a bicycle pedaling motion. Keep your lower back pressed into the floor.
Benefits: Excellent for targeting the obliques, lower abs, and upper abs. Helps strengthen and tone your core.
5. Skater Jumps (Cardio + Abs Activation)
Duration: 3 sets of 30 seconds
Rest: 15 seconds between sets
How to do it: Start by standing on one leg. Jump sideways to land on the opposite leg, mimicking a skating motion. Keep your core engaged as you balance and jump side-to-side.
Benefits: A great cardio move that challenges your balance and works your abs as you stabilize your core during each jump.
6. Plank (Core Stability)
Duration: 3 sets of 30–60 seconds
Rest: 30 seconds between sets
How to do it: Start in a forearm plank position with your body in a straight line. Engage your core, glutes, and legs, making sure to keep your back flat.
Benefits: A simple but highly effective exercise for building core strength, particularly for your abs, lower back, and shoulders.
7. Jump Rope (Cardio + Full Body)
Duration: 3 sets of 1 minute
Rest: 30 seconds between sets
How to do it: Use a jump rope to perform high-speed jumps, keeping your feet together. Focus on light, quick jumps to increase your heart rate.
Benefits: Jump rope is excellent for cardiovascular fitness and helps tone your entire body, including the core, as it stabilizes during each jump.
Cool Down (5-10 minutes):
After completing the workout, spend some time cooling down and stretching to reduce muscle soreness:
Cat-Cow Stretch (for back and abs)
Child’s Pose (for relaxation)
Standing Quad Stretch (for legs)
Seated Forward Fold (for hamstrings and back)
Tips:
Make sure to engage your core during all exercises to maximize the ab benefits.
Take shorter rest periods for more cardio intensity or longer rest periods if you’re focusing on form.
Stay hydrated throughout your workout.
By incorporating both cardio and core exercises, this full-body workout will not only help you burn calories but also target your abs for improved definition and strength.
