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Fat Burn - Ab Challenge Week 4

Ab Challenge Week 4

4 week fat-burn challenge: slim down and tone up in just 28 days

Our bodies were made to move, so with all that sitting around we do (more so than ever since Covid-19 confined us all to our homes), it’s important we get our heart rate up regularly.

Cardio exercise (aka aerobic exercise) is a vital part of our weekly workout. It helps us burn calories and fat, increase bone density and improve energy levels, while reducing stress and helping us to sleep better. Plus, in the long-term it will strengthen your heart and up your fitness and stamina levels. Winning! If you’re doing it right, your heart will be pumping, your breathing rate will be up and you’ll sweat, as you get those muscles working and burn those cals.

To maximize your fat-burning potential, aim to workout at around 70% of your maximum heart rate (to work this out, subtract your age from 220), then intermittently turn up the intensity to ramp up your total calorie burn. Use one of the best fitness trackers to monitor your work rate, or maybe even a dedicated heart rate monitor. We have covered this in guide titled Fitness Equipment.

Ready to get a fighting fit, fat-free bod in just a month? Master the following six key moves, and then embark on to our 28-day challenge program below. Good luck!

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 22

  • 10 x Mountain climbers
  • 10 x Squat jumps
  • 30 seconds x Plank

Day 23

  • 11 x Mountain climbers

  • 11 x Squat jumps

  • 35 seconds x Plank

    Day 24

    • 12 x Mountain climbers
    • 12 x Squat jumps
    • 40 seconds x Plank

    Day 25

    • REST DAY

    Day 26

    • 14 x Mountain climbers
    • 14 x Squat jumps
    • 45 seconds x Plank

    Day 27

    • 16 x Mountain climbers
    • 16 x Squat jumps
    • 50 seconds x Plank

    Day 28

    • 18 x Mountain climbers
    • 18 x Squat jumps
    • 55 seconds x Plank
    Fitness

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