Abs and Cardio Workout at Home

*This post contains affiliate links. I may earn a small commission for links to any products or services from this website. Your purchase helps support my work in bringing you real information about living the FitLife with a busy schedule.

Abs and Cardio Workout at Home is a 30 minute total body workout with an emphasis on abs and cardio to get you lean and fit.

Quick workouts are ideal for fitting fitness into your busy schedule.

It can feel overwhelming or even daunting to try to add fitness to your schedule when you feel you have to dedicate an hour each day. So let’s make it feel more doable with quick workouts a few times a week. As it becomes a habit and you feel you can do more, add an additional day or do a bit of a longer workout. Keep it simple, but stay consistent. At the end of the day, it’s the consistency that gets the results.

If you’re just getting back into the swing of working out, this abs and cardio workout is a great option. You have the option to do anywhere from 4-6 rounds. If you get through 2 or 3 and feel like you’re going to die if you keep going, listen to your body and stop. But if you’re feeling awesome, keep going, up to 6 rounds of fun.

Abs and Cardio Workout at Home

Before you jump right into this one, make sure you get in a good warm up. Our bodies prefer to be warm and ready to workout so we don’t get injured in the process of improving our health and fitness.

4-6 rounds:

20 lunges (turn the heat up on these by jumping)

10 dips

20 jumping jacks

10 pillar to plank

20 plank jacks (work your abs even harder with a medium to heavy resistance band around your ankles)

Why each movement?

Lunges: work the booty in a great way when you don’t have any equipment. They work your quads (the front of your thighs), your hamstrings (the back of your thighs), and that booty. When doing your lunges, think about dropping straight down as you lunge instead of leaning forward. And keep that core tight, belly button to spine so you can work nature’s corset. If you choose to jump these, make sure you land softly to protect those knees.

Dips: are another way to work your chest muscles but also work your triceps (the back of your arms). This area can be a challenge, so this move will help. With your dips, engage your natural corset (belly button to spine) throughout the movement. When going down, only go down to 90 degrees with your elbows. Further than that puts a lot of strain on your shoulders. Remember to keep your shoulders down from your ears.

Jumping jacks: are an awesome cardio move when you don’t have any cardio equipment. Simple and old school, yep. Effective in getting your heart rate up and working your whole body at once, absolutely. You can step these if jumping isn’t your thing, or you can do big jumps to up the intensity even more.

Pillar to plank: is a challenging but awesome core movement. Not only do these work your core, but they also work you shoulders because you have to hold yourself up. This is another one to work nature’s corset. Being able to have those muscles engaged while moving is THE BEST! You can do these from your feet or do them from your knees if you need a modification.

Plank jacks: get that heart rate up, work your shoulders, and get your core burning. Again, nature’s corset. When you’re strong in these muscles, all your movements will improve, and your risk of injury (especially to your lower back) is reduced. You can jump the feet out or step them one at a time. Either way, these are going to burn up your abs.

Get this abs and cardio workout in, you won’t regret it!

Until next time! -Atim

Where I’m linked up:

*EffiFit LLC is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

HIIT