Bodyweight Core and Cardio Workout Torches Fat

A bodyweight core and cardio workout will help you burn more fat and build your six pack abs.

I recommend that you do your cardio session on a separate day than your strength workout because interval cardio drains you. My clients will use this type of workout all the time to vary cardio workouts and burn more abdominal fat and back fat.

A good bodyweight core and cardio workout only takes 30 intense minutes to complete but it is a proven fat burner. You don't have to do a million ab crunches to see results.

For example, research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. And, all it takes is bodyweight squats.

Squats require stablization in the body's core muscles in general, not just the abs. The other benefits of squats (strengthens quads, gluteals, hamstrings,etc.) are well known. So, the next time you do squats, brace your torso (like getting ready to take a punch) and work on those abs.

Some other good bodyweight exercises are lunges, inverted rows (pictured above), pullups, pushups and step ups.

Isometric exercises are also good bodyweight exercises to burn fat without much movement.

Isometric exercises are very underrated and are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.

Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.

You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Isometric exercises cause most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.

So, here is a good bodyweight core and cardio workout (do each exercise 10 repetitions):

1. Prisoner Squats

2. Stability Ball Plank, 20 second hold

3. Step Ups, knee high platform

4. Decline Pushups

5. Side Lunges

6. Inverted Rows

Rest 3 minutes between circuits. Do the circuit 3 times.

And, remember, it does no good to burn 500 calories if you later eat 1,000 calories. In other words, you have to keep up with your nutrition goals or no workout will give you the results you want.

Try a core and cardio workout and burn more fat!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

Mark Dilworth, BA, PES


About Mark

Hi, I'm Mark Dilworth, Nutritionist, Dietary Strategies Specialist, Nutrition for Metabolic Health Specialist and Lifestyle Weight Management Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes which includes body transformation and ideal body weight.