Fasted Cardio & 15 Minute Abs

Happy Labor Day!  I hope everyone is enjoying their day off of work as much as I am. 🙂  Matt and I started out our morning with a little cardio at the gym and then grocery shopping….woo hoo!  During the week, I usually alternate cardio and strength/circuit training days.  On days when I am only doing cardio, I will sometimes use what is called the fasted cardio concept.  I get up early in the morning, before breakfast, and do 30-45min of cardio.  Usually this consists of intervals on the treadmill, or lately it has been a combination of the bike, stairmaster, and treadmill.  By getting a cardio session in before you eat anything, you won’t necessarily burn more calories, but you will burn fat more easily because your body will use your stored fat for energy, instead of the glucose that is in your system after a meal.  If you don’t want to get up early in the morning, I have heard fasted cardio can also be done 4 hours after a meal.  The workout doesn’t have to be high intensity either, in order to burn more fat.  Some people like this concept, others don’t, but that’s up to you to decide!

On my cardio-only days, I like to add in an abs circuit as well, like the one below.  If you are pressed for time, only repeat twice for a 10 minute session.

15 Minute Abs Exercise Demonstrations/Links:


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Superman Planks

Start in straight arm plank position.  Lift your right arm, count to 3, then return to starting position and repeat on the left.  The key is to keep your core tight and hips level the entire time.  If this becomes too easy, lift your right arm and left leg at the same time, then switch.

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Stability Ball Roll-outs

Mountain Climbers

Reverse Crunches

Lift your legs off the ground, then when they are perpendicular to the floor, use your core muscles to lift your hips off the floor, repeat without letting your feet touch the ground.

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Plank Jumping Jacks

Side Plank (Reach through optional)

Start in side plank position.  For an extra challenge, use your top arm to reach through, keeping your core tight.  Repeat on the left side.

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  1. Great workout! 🙂 I’ve never been able to workout on an empty stomach, even after food in the morning, I still don’t have the same energy as I do later on in the day. Bummer! Maybe after four hours of eating approach would work for me better. I’ll give it a try 😉

    • It has taken me a while to get used to it! That’s why I only do cardio on an empty stomach. For any other type of workout, my body definitely needs some extra fuel! 🙂

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