In today's fitness-obsessed world, having toned and defined abs is a goal for many individuals. People often go to great lengths to achieve that coveted six-pack, sometimes even resorting to extreme measures. However, there is a more efficient and time-effective approach to sculpting your midsection – the 20-minute ab circuit. In this article, we will explore the concept of a circuit workout, discuss the benefits of a 20-minute ab circuit for shrinking belly fat, and more.
Understanding Circuit Workouts
A circuit workout is a form of training that combines different exercises targeting different muscle groups into a continuous series. The exercises are performed consecutively with little to no rest in between. The goal is to maximise calorie burn, improve muscular endurance, and elevate the heart rate.
Benefits Of Performing 20-Minute Ab Circuit
A 20-minute ab circuit is an excellent choice for those aiming to shrink belly fat and strengthen their core. Here are some key benefits of this workout routine:
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1) Efficiency
With our increasingly busy lives, finding time for lengthy workouts can be challenging. A 20-minute ab circuit allows you to get an effective workout in a short amount of time, making it more feasible to incorporate into your daily routine.
2) Calorie Burn
The combination of exercises performed in a circuit format keeps your heart rate elevated, leading to increased calorie expenditure. Burning calories is crucial for overall fat loss, including the reduction of belly fat.
3) Core Strength
The targeted ab exercises in the circuit routine help strengthen and tone your abdominal muscles. A strong core not only enhances your physique but also improves posture, stability, and overall functional fitness.
4) Metabolic Boost
High-intensity circuit training, such as the 20-minute ab circuit, stimulates your metabolism. The intense bursts of exercise followed by short periods of rest can elevate your metabolic rate, allowing you to continue burning calories even after your workout is finished.
20-Minute Ab Circuit
Warm-up (5 minutes)
Begin your workout by performing a light jog or doing jumping jacks to elevate your heart rate and prepare your body for exercise.
Exercise 1: Russian Twists (3 minutes)
Sit on the ground with your knees bent and your feet slightly elevated off the floor. Lean back slightly, maintaining a straight spine, and clasp your hands together in front of your chest. Twist your torso to the right, touching your hands to the ground beside your right hip. Return to the centre and then twist to the left, touching the ground beside your left hip. Keep alternating sides, engaging your oblique muscles throughout the movement.
Exercise 2: Mountain Climbers (3 minutes)
Set yourself up in a push-up position with your toes on the floor and your hands under your shoulders. Drive your right knee into your chest, rapidly turn to your left, and drive your left knee into your chest. Keep your core engaged while you move quickly and steadily as if you were ascending a mountain.
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Exercise 3: Side Plank (2 minutes on each side)
Stack your feet on top of one another while lying on your side with your forearm on the ground, elbow under your shoulder, and feet together. Create a straight line from your head to your feet by lifting your hips off the floor. Put your oblique muscles to work and maintain the posture for two minutes on both sides.
Cool-down (5 minutes)
Conclude your workout with a five-minute cool-down period. Perform light stretches, focusing on your abdominal muscles and any other areas that feel tight, to promote relaxation and flexibility.
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