6 Pack Abs
How do I get abs? Cardio! Yep, no need to do crunch after crunch, 500 situps in a day, or some other silly gimmick ab workout to gain that amazing 6 pack you’ve always dreamed of having. That’s right, just a little hard work on the pavement and the right diet and you’ll have a washboard stomach in no time :o)
The key to a flat stomach is healthy eating and lots of intense cardio. The cardio is going to burn the fat off of your body while the healthy eating is going to give you the energy to do the intesnse workouts. I am giving you 3 of my favorite HIIT (high intensity interval training) workouts. Have fun!
Monday: Treadmill Incline– (approx. 35 minutes)
Post up to a treadmill and get ready to walk for your life. If you do not have a treadmill, find a big hill/bridge. (you will walk to the top of this hill, squeezing your butt, and then run back to the bottom. You will do this for a total of 35 minutes). You are NOT allowed to hold on to ANY part of the treadmill at any time. It is going to get tough, but remember……..6 pack abs!
1 minute warm up at 4.0mph (will vary depending on your height, etc)
1 minute with a 1% incline
1 minute with a 2% incline
1 minute with a 3% incline
You are going to go up to a 12% incline and then you will start to back off the incline by 1% every OTHER minute. When you finish the 25 minute walking incline push, you will then:
Run at a 2% incline (not jog, Run) for 10 minutes.
Wednesday: Sand Run (approx. 25 minutes)
Find some sand. Go to the beach, a lake, anywhere that has sand (if you really cannot find any sand to run in, find snow, if you can’t find snow, I guess a road/track will work).
1 minute warm up jog
2 minute run
1 minute sprint
2 minute walk
2 minute run
1 minute sprint
2 minute walk
1 minute run
1 minute sprint (legs will be in a full on sprint)
1 minute walk
1 minute run
1 minute sprint
1 minute walk
30 seconds run
30 seconds sprint
30 seconds walk
30 seconds run
30 seconds sprint
30 seconds walk
1 minute run
15 seconds sprint
1 minute walk
1 minute run
15 seconds sprint
1 minute walk
Friday: Stair Climb: (approx. 30 minutes)
Find a set of bleachers/stadiums. But make sure that you aren’t there when the football team shows up for Friday’s game. If you can’t find a track with bleachers/stadiums, find a stairmaster, if you can’t find that……go to a parking garage (take a friend or protection).
You are going to run up the steps as fast as you can (touching every single step). Then, walk back down the step. The longer the steps, the longer break you will get, but the harder you have to work to get to the top.
You will run to the top and walk back down for 15 minutes.
Then, you will run to the top and walk back down (Skipping every other step) for 15 minutes.
Done!
Your butt and abs will be looking fab after a few weeks of this style of training. Don’t forget to get your two-three long, moderate level intensity workouts into your schedule as well.
**Consult your physician before beginning an intense cardio workout plan. It is also always a smart idea to wear a heart rate monitor to gage your heart rate at every level. This helps give you a better idea of how hard you are working.
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