When it comes to losing weight and achieving a toned, sculpted midsection, time is of the essence. That’s why focusing on workouts that combine both fat-burning and ab-sculpting benefits is key to getting the best results in less time. According to fitness expert Ronny Garcia, CPT, at Blink Fitness, combining strength training with cardio is the most effective strategy for promoting fat loss while building lean muscle.
Here are five of the best workouts that will help you shed excess fat and carve out defined abs at the same time:
1. High-Intensity Interval Training (HIIT)
HIIT workouts alternate between short bursts of intense exercise and rest periods, making them a powerhouse for fat loss. This training method revs up your metabolism and keeps your body burning calories long after you’ve finished the workout (thanks to EPOC—excess post-exercise oxygen consumption).
Exercises like mountain climbers, jumping jacks, and burpees, which are staples in HIIT, engage your core while increasing the overall calorie burn. The result? Fat loss across the body, including the abdominal area, leading to more visible, defined abs.
2. Circuit Training
Circuit training is a high-intensity workout method that combines strength exercises and cardio with minimal rest in between. By keeping your heart rate elevated throughout the session, circuit training promotes fat burning while simultaneously building muscle.
During a typical circuit, exercises like presses, lunges, squats, and planks target various muscle groups, including the core. These multi-joint movements not only work your abs but also contribute to fat loss across your entire body.
3. Strength Training (With Compound Movements)
Strength training using compound exercises is one of the most efficient ways to burn fat while sculpting muscle. Compound movements like squats, deadlifts, and overhead presses engage multiple muscle groups at once, which increases your metabolism and boosts fat loss.
The added benefit of these exercises is that they also target your core muscles. As you lift heavy weights, your abs work hard to stabilize your body, contributing to a more toned and defined midsection.
4. Core-Focused Strength Training
While spot reduction (losing fat from a specific area) is a myth, core-focused strength exercises play an important role in toning and defining abdominal muscles. Planks, leg raises, Russian twists, and other targeted movements strengthen and shape the muscles underneath the fat, leading to a more sculpted appearance when combined with a calorie deficit.
“Ab exercises, when combined with a calorie deficit, help reveal a more defined stomach,” Garcia explains, making them essential for anyone looking to sharpen their waistline.
5. Bodyweight Workouts
If you prefer a more flexible workout routine, bodyweight exercises are an excellent option. These exercises require no equipment and can be performed anywhere, making them both convenient and effective for fat loss and muscle toning.
Core-focused bodyweight exercises such as mountain climbers, flutter kicks, push-ups, and lunges all engage the abdominal muscles. The added resistance from your body weight helps sculpt your abs while providing an effective cardiovascular workout.
Conclusion
To lose weight and sculpt your abs, it’s important to focus on workouts that blend both strength and cardio elements. High-intensity interval training (HIIT), circuit training, and compound strength exercises are all excellent choices for burning fat while building lean muscle. For more targeted ab work, add core-focused strength training and bodyweight exercises to your routine. By combining these workouts, you’ll burn fat, boost metabolism, and reveal a toned, sculpted midsection.
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