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Fat Burn - Ab Challenge Week 2

FAT-BURN CHALLENGE: 6 KEY CARDIO MOVES

These exercises target your whole body, burn fat and build muscle strength and endurance. Master them with the instructions below, and then use our 30-day workout routine to put them into action.

LUNGES

Stand with your feet hip-width apart. Take a big step forward with your right leg, ensuring your weight is distributed evenly over both legs. Bend both knees to form right angles, and ensure your knee and ankle are in one line. Drive up using your front heel and repeat on the other side.

BURPEES

Stand with your feet slightly apart and your hands by your sides. Jump down to the floor in a squat position, kicking your feet back until you’re in a plank position. Perform a push-up (if you can), then go back to a squat position and jump up to standing, raising your arms with your hands above your head. Repeat.

PLANK

Support your body with your hands and the balls of your feet and form a straight line from your head to your feet. Elbows should be directly below your shoulders and feet shoulder-width apart. Engage your abs and hold for allotted time.

MOUNTAIN CLIMBERS

Start in a plank position. One at a time, bring each leg forward towards your chest, then back to plank position, as fast as you can. Keep your hips stable and core engaged.

JUMPING JACKS

Stand with feet together, arms by your sides. Jump your feet at least shoulder-width apart, while simultaneously raising your hands up to the ceiling. Jump back to starting position and repeat.

SQUAT JUMPS

Stand with your feet no wider than shoulder-width apart. Lower yourself into a squat, keeping your heels on the ground and directly below your knees. Once in a low squat, drive your hips forward and jump up, pushing your arms back for extra lift. Land softly back into a squat to repeat.

28-DAY FAT-BURNING WORKOUT PLAN

Ready to put those moves into action? Get going with your 28-day abs workout plan below! You can save the handy grid below to your device, or else bookmark this page for reference.

But before you put the moves above into action, a word of warning from Seana, who says: ‘Don’t sacrifice form for fat-burning, as this can lead to injury.’ Use a mirror to ensure you’re doing exercises correctly.

She adds: ‘Cardio workouts can be strenuous, so ensure you’re refueling properly.’ Her go-to is hummus and oatcakes – a perfect balance of carbs and protein.

OK - let’s burn that fat!

Day 8

  • 11 x Lunges
  • 11 x Jumping jacks
  • 11 x Burpees

Day 9

  • 12 x Lunges
  • 12 x Jumping jacks
  • 12 x Burpees

Day 10

  • REST DAY

Day 11

  • 14 x Lunges
  • 14 x Jumping jacks
  • 14 x Burpees

Day 12

  • 16 x Lunges
  • 16 x Jumping jacks
  • 16 x Burpees

Day 13

  • 18 x Lunges
  • 18 x Jumping jacks
  • 18 x Burpees

Day 14

  • 20 x Lunges
  • 20 x Jumping jacks
  • 20 x Burpees 
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