15 Minute Standing Abs Workout: No Crunches with 10-Minute Cardio Fat Burn Option

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Hi Everyone!

It’s workout time! Today’s routine is my Standing Ab Workout. All you need for this workout is a dumbbell or free weight. You can also perform the exercises with bodyweight only, but the additional challenge of the weights will increase the workout intensity. If you did my Lower Body & Core Shaping Workout with Cardio Bursts there is a good chance you have a sore tush today, so it will feel good to focus on your mid-section.

When people think of exercises for the mid-section, traditional crunches often come to mind. There is a whole other world of core exercises out there! A stronger core will improve your balance, posture, and form during exercise (and throughout life!)

As usual with my workouts, we are still incorporating some strengthening for the legs, glutes and arms, but the main focus is on creating a tighter & stronger tummy!

I have a several other standing workouts. Many people can’t get down on the floor due to injury, workout location, or preference. You can find more standing workouts here: https://www.benderfitness.com/category/standing-workout.

I hope you all enjoy this workout! If you want to really increase the intensity you can add 30-50 seconds of high knees or jump rope between each exercise to increase the burn or pair it with the 10-Minute Jump Rope Video I posted below.

Have fun!

PS: My Sports Bra is from www.affitnity.com. You can always get 15% off your total purchase with the code BenderFitness at checkout.

Set your Interval Timer for 15 Rounds of 10/50.

  1. Extended Toe Touch-Right
  2. Extended Toe Touch-Left
  3. Weighted Core Rotation
  4. Oblique to Flat Back Reach-Right
  5. Oblique to Flat Back Reach-Left
  6. Sumo Knee Twist-Right
  7. Sumo Knee Twist-Left
  8. Warrior III Balance Crunch-Right
  9. Warrior III Balance Crunch-Left
  10. Leg Extension Stretch-Right
  11. Leg Extension Stretch-Left
  12. Sweeping Lunges-Right
  13. Sweeping Lunges-Left
  14. Chair Twist-Right
  15. Chair Twist-Left

Repeat 1-4X
Optional: 15-30 Minutes Cardio of Choice

Jump Rope Cardio Option:

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X


11 thoughts on “15 Minute Standing Abs Workout: No Crunches with 10-Minute Cardio Fat Burn Option

  1. Terri Eshleman

    I am such a fan! Doing this workout tonight with my 4.5 mile run. LOVING your site – thinking about selling all my old DVD’s cause I can take my iPad and workout with you anywhere (even when I’m traveling for work).

    • Teresa

      Thank you Melissa. Although I end up modifying due to me being very out of shape, I enjoy following you. Your real, you express… idk know how to say it…. your not afraid to put the weight down when it gets to be too much. lol.

  2. Amy

    You called it! I am sore today from yesterday’s workout but thank u for that.
    Thanks for posting a great option so I can rest my lower body.

  3. clarel

    Hi Melissa your workout so wonderful…but only for the chair twist I think we must do one right one left etc.
    I do not know if you get the point.
    By the it only an idea.Clarel from Mauritius.

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