Make over your midsection with this cardio abs workout, which combines cardio moves with resistance training to burn fat and carve defined abdominal muscles…

Want to show off your abs? Then you’ll have to burn fat. But to burn fat, you need to choose cardio moves that will get your heart rate up. In fact, there’s nothing better than cardio exercise and ab-resistance moves to help create that toned midriff look.

So, what if we said that you could mix the two together and get your heart rate high enough to burn fat, all the while working your midsection? You can, with this cardio abs workout. Here’s what you need to know…

Do you need cardio to get a six pack?

If you want six-pack abs, you must first burn unwanted belly fat. Why? Because you can have the strongest abs in the world but, if there’s fat covering them, you won’t see them.

These carefully selected exercises have been designed with fat burning in mind. Not only are they HIIT inspired moves that work multiple muscle groups at once, they’ll also get your heart rate high enough to strip fat whilst activating your abdominal muscles.

How to complete this cardio abs workout

Follow the exercises in order, completing as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds before moving on to the next exercise. Complete three rounds of the circuit.

Cardio abs workout

cardio abs workout burn belly fat


The first exercise in this cardio abs workout helps to strengthen the muscles of your anterior chain (front of your body) while stretching the muscles of your posterior chain (back of your body)…

  • Stand tall with your feet hip-width apart and your arms at your sides.
  • Bend at your waist and place your hands on the floor.
  • Walk your hands forward (A) to come into a high plank (B), with your hands flat, wrists stacked under your shoulders and your core, quads and butt engaged. Pause for a second.
  • Walk your hands back to your feet and stand to return to the start. That’s one rep.
cardio abs workout burn belly fat


The plank is a great move for your core; adding a jumping element raises the heart rate while working both your lower and upper body…

  • Start in high plank position with your feet together and body in a straight line from your head to your toes (A).
  • Keeping everything else still, jump both legs out to the side (B) and then back together.
  • Keep your hips stable so they don’t drop or lift up.
cardio abs workout burn belly fat


This high-intensity exercise works the abs and shoulders whilst working the entire lower body, too

  • Start in a high-plank position with your shoulders over your wrists, feet together, core engaged and body straight from head to heels (A).
  • Jump your feet to the outside of each hand, then lift your chest up as you come into a low-squat position. Your hands should come up in front of your chest (B).
  • Pause and then keep the sequence going by reversing the action – planting your hands between your feet and jumping back into a plank. Repeat.


A great move for the core and obliques, yet will strengthen the shoulders and legs as well…

  • Stand holding a dumbbell in both hands, with your elbows bent and palms facing each other.
  • Squat down (A) then ascend and rotate your torso to the left as you press the dumbbell at a slight angle above your shoulder (B).
  • Reverse the movement back to the start, then rotate to your right and press the dumbbell to the right shoulder. That’s one rep.
cardio abs workout burn belly fat


This cardio abs workout move will hit many muscles at once, whilst getting your heart rate up. You’ll also engage your core to stop your hips from sagging…

  • From a squat, plant your hands between your feet and jump back into a high plank.
  • Engage your core to pull your right knee to your chest, so your foot hovers above the ground (A), then step back into high plank. Repeat on the other side, with your left knee (B).
  • Speed it up, alternating one leg in and then the other. Be sure to keep your hips level and fully extend each leg back to the centre.
cardio abs workout burn belly fat


Strengthens your abdominals, bottom, upper thighs, arms and shoulders. Brings the heart rate down to finish off a tough workout…

  • Finish the round with a core-tightening plank, by lowering to the floor so you’re balancing on your forearms with your elbows aligned below your shoulders and hands clasped together to create a solid base.
  • Ground your toes into the floor and squeeze your glutes to stabilise your body.
  • Hold the position for 30 seconds, remembering to breathe and keep your body solid and strong.

Words and model: Lucy Miller | Photography: Eddie Macdonald | Clothing: Peloton SP122 Cadent High Rise Front Legging and Strappy Fast Bra