Build Muscle and Lose Fat

This is a 40 minute abdominal circuit. I also refer to this type of workout as a HIRT routine.

Warm-Up

5 minutes of non-stop kickboxing combinations, jump rope, or calisthenics

Circuit 1

Try to perform this abdominal circuit at least four times in a 5 minute time period without resting between exercises or sets. You should attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

Once the first 5 minute circuit is up, rest for 2 minutes, then repeat this circuit again.

Gauge your progress by counting the number of circuits you can complete in 5 minutes.

1. Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 10 wipes or twists
2. Sit-ups with medicine ball on chest – 20 sit ups
3. Flutter kicks – 40 total kicks

Circuit 2

Try to perform this abdominal circuit at least four times in a 5 minute time period without resting between exercises or sets. You should attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

Once the first 5 minute circuit is up, rest for 2 minutes, then repeat this circuit again.

Gauge your progress by counting the number of circuits you can complete in 5 minutes.

1. Crunches with punches: throw a punch past your opposite knee with each crunch – 30 crunches
2. The Captain’s Chair (vertical leg raise) – 10 leg raises
3. Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)

Cool Down

5 minutes of non-stop kickboxing combinations, jump rope, or calisthenics

Stretch for at least 5 minutes.