Cardio Moves That Will Also Give You Ripped Abs

Published on 8/15/2016 at 7:25 PM

POPSUGAR Photography | Benjamin Stone

Get the most out of your workout by being a two-timer and do cardio exercises that also strengthen and tone the abs. Here are five bodyweight strength-training moves that will get your heart rate soaring and your abs burning. We suggest incorporating one or two into your next sweat session.

Frogger

Begin in a plank position with your hands underneath your shoulders, body in one straight line. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
Jump your feet back to a plank.
Do as many reps as you can, maintaining good form, in 30 seconds. Build up to doing this move for an entire minute.

Pulling your legs toward your hands is like doing a weight-bearing reverse crunch. This move is great for the entire abdominal wall.

Reverse Burpee

Begin standing with the arms extended overhead.
Bend the knees and, in a controlled motion, lower your tush all the way to the floor.
Roll onto your back, drawing your knees toward your face.
Use momentum to kick forward, landing on the feet.
Rise to stand, and do an explosive jump straight up, getting as much height as you can. Remember to keep your elbows bent and palms off the floor while you rise so you're using your core muscles and not your hands to help you get up.
Do as many reps as you can, maintaining good form, in 30 seconds. Build up to doing this move for an entire minute.

Holding the ball-like position as you roll backward and forward on your back really works your abs.

Knees and Toes

Start with two high knees, bringing your right knee to your left hand, then your left knee to your right hand.
Now rotate your right knee slightly outward to bring your right ankle to your left hand, then your left ankle to your right hand.
Continue in this alternating pattern.
Do as many reps as you can, maintaining good form, in 30 seconds. Build up to doing this move for an entire minute.

Lifting your knees to waist level works your lower abs and switching the angle of the knee to tap your toes forces your obliques to engage. Plus, this move really gets your heart rate climbing.

Plank Jack

Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
Do as many reps as you can, maintaining good form, in 30 seconds. Build up to doing this move for an entire minute.

This is a full-body cardio move and keeping your core stable as you jump your legs apart and together requires serious ab work.

Reverse Lunge and Kick

Step back with your left foot coming into a deep lunge, bending both knees to 90 degrees.
Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand.
With control, return to the lunge position. This completes one rep.
Do as many reps as you can, maintaining good form, in 30 seconds. Then switch sides.

Consider this exercise a standing version of the toe-touch crunch with a bonus lunge to work your butt. Standing on one leg forces the core to work for stability, and kicking your leg works the lower portion of the abs.