This HIIT workout combines core exercises with cardio using a jump rope. You should complete the first three routines before moving on to the final three found here.
Pilates 100s
Lie flat on the ground with your body facing upwards towards the ceilings and your hands by your side. Lift both knees into the air and keep them bent at an angle of 90 degrees.
Engage your core and raise your shoulders and part of your upper body from the ground. At the same time, start to pulse your arms – raise them from the ground and letting the natural movement take over, and take long deep breathes as you do so. Counts of ten for both exhaling and inhaling are the best breathing pattern for this.
You need to make it to 100 arm pulses as you hold this position and continue to breathe deeply, whilst keeping the core fully engaged. Nothing but your arms should be moving in this position.
Once you reach 100 pulses, go for another 30 seconds on the jump rope.
Slow Bicycle
Lie flat on the ground with your body face upwards towards the ceiling. Bend both the knees and hips so the sit at 90 degree angles, and gently rest your hands behind your head.
Lift your shoulders up off the ground much like a crunch. Once in this position, straighten out your right leg whilst bringing your torso towards your left knee (which should remain in a 90 degree angle).
Return your leg and chest to the central position, and perform the movement again this time extending out the left leg and brining the torso to the right knee. Your elbows must remain extended outwards, and behind your head as you perform the movements.
For breathing, inhale when both knees are central and bent, and exhale when you twist the torso to each respective knee. Alternate between each leg for the entire 30 seconds of this routine and then perform another 30 seconds on the jump rope.
Side Plank Leg Lift
Stack both feet and potion your body on the floor with the left side facing downwards. Your legs should be fully extended with the knees straight and close to each other.
When ready, prop your body so that it is held up with your left arm, with the forearm and elbow lying flat on the ground. This should make your entire body run straight from the base of your ankles to the top of your shoulders.
Engage your core as you lift your hips from the ground and hold the position. As you do this, try to lift your right leg into the air as high as you can manage. Hold the leg as straight as you can and make sure your upper body doesn’t move.
Lower the leg after a few moments, and then repeat. This should be done for 10 reps before you switch sides, lying on your right side and lifting the left leg into the air, and then repeat for another 10 reps to finish the set.
This will finish the entire set of moves! Now try to finish the circuit a following two times to complete the workout and watch your belly fat slowly fade, to reveal incredible abs underneath!
