Do you literally bust your butt doing glute kickbacks, hydrants, crunches, and leg raises after enduring 45-60 minutes of cardio but you still can’t seem to lose the fat and get as toned as you want? If you’re frustrated and 100% willing to let go of your old "routine" then get ready to see visible changes in less than a week. The moves below may not look like your typical butt and ab fatloss toning exercises but they work about 20 times faster and are way more fun too. If you’re ready to see visible changes fast then you’re going to love this workout and the fact that it takes half the time than most butt/ab/cardio workouts is an added bonus!
Warm-Up: Start with 3-5 minutes of mobility drills like leg swings, scorpions, sun salutations, or cariocas to activate and prep your muscles for the work ahead. One of the primary reasons many women don’t get results from their existing workouts is the muscles that are supposed to be working are asleep due to too much sitting. Firing up those muscles in preparation for a workout guarantees that they do their job so you get the workout you’re after.
Fatloss Circuit: Continue with a dynamic circuit that includes 8-10 reps of each of the following exercises followed by 30-60 seconds of rest then repeat 3 more times.
Suspension Trainer crossover lunges or db crossover lunges (8-10 each side)
Sandbell or dumbbell floor pulls w/ optional toss (8-10 each side)
Valslide spiderman climbs (8-10 each side)
Valslide pike w/ optional saw (8-10 total)
Valslide alternating hand slide (8-10 each side)
Tips: Watch the video below to see how to perform all these exercises. Be sure to place the toughest exercises at the top of your circuit. The circuit should be hardest from top to bottom. Only take enough rest to recover before going repeating (resting too long or too little stalls results so be careful with this variable). Draw those abs in hard any time you bend, pull, toss, pike, saw, or slide those hands away. Lunge deep and drive up through the heel to really zone in on the glutes.
Fat Burning Cardio: Continue with 10 minutes of cardio intervals alternating between 30 seconds of hard work and 15 seconds of recovery. You can jump rope and walk in place, walk and sprint outdoors, use any cardio machine, or use bodyweight exercises like mountain climbers and burpees. Whatever you choose make sure you work at an 8-9 RPE (rate of perceived exertion, 10 being the highest and 0 being super easy).
Cool Down: Finish up with 5 minutes of flow yoga or relaxing stretches. Cooling down the body is just as important as warming up. It lengthens tight muscles and prevents injuries. It also lowers cortisol levels that become elevated when you workout at a high intensity. Cortisol is a hormone that causes your body to store fat so the faster you can get it to drop after a workout the better chance your fat burning hormones have of doing their job.
Get flat abs with the best ab workouts, ab exercises, and ab fatloss tips in Lose Belly Fat Fast Guide. Includes the 4 flat abs bonuses below:
1. Lean Body Kickstart Guide by Shin Ohtake, Strength Coach and Fatloss Expert
2. 17 Potent Tips for Removing Unwanted Fat from Your Belly, Butt, Hips and Thighs by Jayson Hunter RD, CSCS Trainer, and Weight Loss Expert
3. The Stubborn Fat Solution by David Grisaffi, CHEK Nutrition & Lifestyle Coach, and Corrective Exercise Kinesiologist
4. Training & Nutrition Insider Secrets for a Lean Body by Mike Geary Certified Nutrition Specialist and Certified Personal Trainer
