Workout Routines

Get six-pack abs with this 10-minute workout to burn fat

Fire through these circuit routines to incinerate belly fat and see results at warp speed.

by
Fit man doing abs rollout
Thinkstock / Getty
Thinkstock / Getty
Duration 10
Exercises 3
Equipment Yes

Apart from following a diet made up exclusively of pizza and beer, the worst mistake a man can make when training for abs is clinging to the same old exercises for way too long. Crunches, situps, and planks are fine, but they’re not the only tools you need to sharpen your midsection.

The good news? Adding new abs moves to your workouts won’t necessarily add time to them. In fact, we’ll show you how to get more variety in your training in even less time than you’re used to.

How it works

Your core (the abs and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, your core is also responsible for straightening and extending your spine, as well as twisting your torso and hips, and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in-between, which raises your heart rate and accelerates fat loss. After all, no matter how ripped your abs are, you won’t see all that progress if they’re covered in fat.

Just tack these circuits onto the end of your normal workouts.

Directions

Perform one of the three circuits (I, II, and III) at the end of each workout. (Use a different circuit each day.) Complete one set of each exercise in sequence, resting one minute after the last one. Repeat once more. After two weeks, increase the number of circuits: In Week 3, perform three circuits; in Week 4, do four circuits; then do five circuits in Week 5.

The 10-minute workout to burn fat Circuit I

Exercise 1.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
-- sets
8-12 reps
0 sec. rest

Exercise 2.

Ab-Wheel Rollout You'll need: Ab Wheel How to
Ab-Wheel Rollout  thumbnail
-- sets
8-15 reps
0 sec. rest

Exercise 3.

Back Extension You'll need: Bench How to
Back Extension thumbnail
-- sets
10-12 reps
60 sec. rest

The 10-minute workout to burn fat Circuit II

Exercise 1.

Seated Russian Twist You'll need: Kettlebells How to
Seated Russian Twist  thumbnail
-- sets
8-10 reps
0 sec. rest

Exercise 2

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
-- sets
20-30 (each side) reps
0 sec. rest

Exercise 3.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
As long as possible reps
60 sec. rest

The 10-minute workout to burn fat Circuit III

Exercise 1.

Swiss Ball Rollout You'll need: Swiss Ball How to
Swiss ball rollout  thumbnail
-- sets
10-12 reps
0 sec. rest

Exercise 2.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
-- sets
8-12 reps
-- rest

Exercise 3.

Weighted Swiss Ball Crunch You'll need: Swiss Ball How to
exercise image placeholder
-- sets
8-12 reps
0 sec. rest
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