500 calorie abs and cardio workout

My latest workouts to my readers...

Here's my 500 calorie abs & cardio workout. You might think that would involve thousands of crunches. Technically, you're right, because according to Men's Health magazine, it would take about 3,000 crunches to 500 calories (that's a measly 1 calorie for every 6 crunches that you do!). Of course, it would take you 50 minutes of doing straight crunches to do 3,000 if you could do 60 crunches per minute...but you know that's impossible, so...

 

...let me tell you what I really did to work my abs and burn 500 calories in less than 30 minutes (plus I'll show you a bodyweight version below).

 

The 500 Calorie Abs & Cardio Workout (Advanced)

- Take 15 seconds to transition between exercises.

- Rest 45 seconds at the end of the circuit before continuing.

- Continue for 25 minutes total (about 6 rounds).

 

1A) Kettlebell Swings - 30 seconds 

1B) Spiderman Pushups - 30 seconds

1C) KB Front Squat - 30 seconds

1D) KB Renegade Row - 30 seconds

 

KB swings burn 20 calories per minute while dramatically boosting your fitness, and front squats (or any squats) would be darn close as well. Pushups and renegade rows probably come in at about 12-15 calories per minute.

 

Compare that to the tiny number of calories you can do while 'crunching, or the lame 7-10 calories per minute you'd burn while jogging. Those are a waste of time and will NOT help you lose belly fat...but my workout will.

 

Oh, and here's the TT bodyweight version...

 

The 500 Calorie Abs & Cardio Workout (Bodyweight Version)

- Take 15 seconds to transition between exercises.

- Rest 45 seconds at the end of the circuit before continuing.

- Continue for 25 minutes total (about 6 rounds).

 

1A) Total Body Extensions - 30 seconds 

1B) Spiderman Pushups or ANY Pushup with abs braced - 30 seconds

1C) Walking Prisoner Lunges - 30 seconds

1D) Mountain Climbers - 30 seconds 

 

Enjoy!