15 Minute Belly-Fat-Blaster Workout

Combine cardio and standing abs moves for an intense routine from Shape magazine that tightens your tummy fast.
Published August 15, 2016


While it's true that you can't spot reduce, research shows that high-intensity interval training (HIIT) may be more effective than traditional cardio at getting rid of stubborn abdominal body fat. Plus, strengthening your core muscles can help create flatter, more drawn-in abs and improve your posture, contributing to a slimmer, sexier waistline. So get ready to blast off belly fat with this 15-minute circuit that combines fat-scorching cardio intervals with standing core exercises that do double-duty as your active recovery. 

Do as many reps as possible (AMRAP) of each exercise in order with no rest. (The core strength moves double as the warm-up, recovery, and cool-down.) Repeat the circuit 3 times total. You need no equipment. 

Squat to knee lift twist

Stand with feet hip-width apart, arms by sides. Lower into a deep squat, sitting back into hips and extending arms in front of chest with palms facing in. 

Stand up out of squat, balancing on left leg and lifting right knee in front of hip, as arms extend to sides of shoulders and upper body rotates right. Return to start. Repeat, switching sides. (Tip: Inhale during the squat and exhale on the twist, drawing abs in tighter to spine on exhalation). 

Side leap and balance

Balancing on your right leg, lower into a single-leg squat (as deeply as you’re able) with right arm driving forward, left arm back, elbows bent. 

Push off right foot and leap up and over to left foot, swinging arms open to sides of shoulders (imagine jumping sideways over a large puddle), landing in a single-leg squat on left leg with left arm forward. Hold for 1 count. Repeat to opposite side. 

Crossing climber 

Begin in plank position with feet hip-width apart. Bend one knee across to opposite elbow (tapping knee to arm if possible), then quickly jump to switch legs. 

180 squat jump 

Stand with feet hip-width apart. Lower into a squat, swinging arms back by your hips. Quickly jump up and over to the right, turning body 180 degrees mid-air, swinging arms in front of body for momentum. 

Land in squat position, swinging arms back by hips. Immediately repeat on opposite side. 

Standing straight-leg bicycle 

Stand with feet together, knees slightly bent, hands clasped behind head, and abs engaged. 

Balancing on your left leg, extend right leg out low in front of body, toe pointed, as upper body twists to right. Return to start; repeat on opposite side. (Tip: Inhale when feet are together and exhale on rotation, drawing abs in tighter on exhalation.)