Home Exercises for Lean, Strong Abs: Body Weight with Cardio Burn

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Hi Everyone!

Welcome to today’s workout! This routine is focused on strengthening your core. It incorporates fat burning cardio bursts throughout to maximize the burn, and boost your metabolism.

Choose the best cardio variation for your needs. I did high knees throughout, but I also demonstrate marching in place as a low impact cardio variation. Keep your core engaged throughout your cardio burst to help strengthen your transverse abs.

I filmed this workout in two parts, but it is actually the second half of a longer workout I wrote. You can do this workout on it’s own, or pair it with Part 1 of this workout: Home Exercises for Lean, Strong Legs: Bodyweight

Do you like having the workout video split, so you can customize it to fit your time frame, or do you prefer to have one longer workout video? With a toddler, I find that it’s easiest to have the option of shorter workouts, and then stack or repeat them as needed, but I would love to have your feedback.

I hope you enjoy today’s workout routine! Let me know what you thought, and if you had a favorite move. Have fun!

<3 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

30 Seconds Cardio, 50 Seconds Max Reps per Exercise

  1. Walk out Plank
  2. Back Stroke Abs
  3. Side Plank Leg Tap Extension-Right
  4. Side Plank Leg Tap Extension-Left
  5. Swimmer/Breast Stroke
  6. Angel Abs
  7. Rock the Boat with Kick
  8. Reach Through Side Plank-Right
  9. Reach Through Side Plank-Left
  10. Seated Dips
  11. Walk the Plank
  12. Down Dog Reach Through
  13. Low Impact Jumping Jacks
  14. Chair Squat Calf Raise
  15. Wood Chopper-Right
  16. Wood Chopper-Left

Repeat up to 3X or pair with Home Exercises for Lean, Strong Legs.

Plank Walk Out: Part 1

Plank Walk Out: Part 3

Plank Walk Out: Part 2

Ack Stroke Abs

Side Plank Leg Tap: Part 1

Side Plank Leg Tap: Part 2

Swimmer/Breast Stroke: Part 1

Swimmer/Breast Stroke: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Rock the Boat with Kick: Part 1

Rock the Boat with Kick: Part 2

Rock the Boat with Kick: Part 3

Reach Through Side Plank: Part 1

Reach Through Side Plank: Part 2

Seated Dips: Part 1

Seated Dips: Part 2

Walk to Plank: Part 1

Walk to Plank: Part 2

Walk to Plank: Part 3

Down Dog Reach: Part 1

Down Dog Reach: Part 2

Low Impact Jumping Jacks: Part 1

Low Impact Jumping Jacks: Part 2

Low Impact Jumping Jacks: Part 3

Chair Squat Calf Raise: Part 1

Chair Squat Calf Raise: Part 2

Wood Chooper: Part 1

Wood Chooper: Part 2

8 thoughts on “Home Exercises for Lean, Strong Abs: Body Weight with Cardio Burn

  1. Deb

    Awesome, as usual!! Loved the front and back swimmers. I REALLY felt it. So glad you’re back. Where’s Gambit 🙂 ?

  2. Shaela Haney

    I like having an entire combined workout. I will often pause if I get interrupted by things, then come back to it. Which prompts the question, is it ok to do that if you are warmed up or is it better to go straight thru it ? Thank you Melissa !

  3. Frustrated

    Hi Melissa. Thank you for posting these workouts. You are a inspiration. I am 48 years old with 2 young children. I have always exercised on a regular basis until I started suffering from Lupas about 2 years ago. Extreme fatigue and body aches kept me from my normal exercise routine. I now have my meds figured out and feel much better but am left with a muffin top that really bothers me and is embarrassing. I have been doing HIIT workouts 3 times a week and walk/jog 3 times a week and I eat healthy. I’ve lost 10 pounds but my muffin top is still there. Any suggestions???

  4. hi melissa i’ve been playing your workout for years and i love them ,,, i do them by 30 day challenges ,,, but dear i wonder where does your daily workout is disappearing like where is last week workout and before that ,, i’m talking about the workouts that are out of challenges … where i can find this workout months later

    thanks regards ^_^

    • benderfitness

      If you look at the left side of my website there is a section called Archives. If you click on that you can see every post I made by each month, and year. I hope that helps!

  5. Yvette

    Thank you for not only making your videos available to us step by step but for also working out WITH us – you are truly inspiring!

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