30 Minute Metabolic Burn
October 25, 2018
30 Minute TABATA A
30 Minute Tabata A
October 25, 2018


30 Minute Flat Belly

30 Minute Flat Belly

30 Minute Flat Belly

Lets begin by going over each of the exercises that will be included in the 30 Minute Flat Belly.
You can download a pdf version of this plan here.


Alternating Lunges
Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

Jump Rope
Hold the rope while keeping your hands at hip level. Rotate your wrists to swing and jump with both feet at the same time over the rope. Repeat.

Lying Side Crunch
Lie on on your side with knees bent at a right angle and twisted to the left. Curl upper body, lifting shoulders off the floor a few inches. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.

Squat Chop
Stand with feed wide, holding the medicine ball overhead. Quickly lower into a deep squat, chopping the ball down to the ground. Return to the starting position and repeat. Add a jump to the chop if more intensitiy is desired.

Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.

30 Minute Flat Belly Details

Circuit 1 (Repeat 3 Times)

ExerciseDurationTimes ExecutedRestRest After CircuitTotal Time
Jump Rope01:00100:0000:0003:00
Squat Chop01:00100:0000:0003:00
Jump Rope01:00100:0000:0003:00
Lying Side Crunch01:00100:0000:0003:00
Jump Rope01:00100:0000:0003:00
Jump Rope01:00100:0000:0003:00
Jump Rope01:00100:0000:0003:00
Alternating Lunges01:00100:0002:0005:00


Total DurationTotal RestTotal Rest After Circuit TimeTotal Time
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