Fat Burning Ab Workout (HOME VERSION!!)
Burn fat and get six pack abs without equipment
Some people think that fat burning workouts and ab workouts have to be done separately. That’s not the case. In this video, I show you a fat burning ab workout that you can do at home without anything more than a pullup bar that you hang in a doorway. Not only that, but because of the bodyweight exercises we choose in this workout, you’ll be able to create muscle overload in your upper and lower body and therefore build muscle with this as well.
To start, we will break down this ab workout into more than just abs. With an upper body push, upper body pull and legs component of this routine, you’ll be able to target all of the major muscle groups beyond just the abdominals. First up is the push portion of this home ab workout.
Begin with a set of spiderman pushups to failure. The key difference between this exercise and a more traditional pushup is the increased demand on the core muscles needed to perform it. With just three points of contact on the ground instead of four, you have more work required of your abs in order to perform this classic upper body exercise.
As soon as you are done with your first set, proceed immediately into the pendulum plank exercise and perform it for your 45 second “rest” period. Obviously it would be nice to take an official rest but this is not in the cards in this routine, not if you want to burn fat that is. Keep doing this for 3 rounds and then you earn a quick breather until moving onto the next portion of the workout.
Here you move onto the upper body pull portion of this fat burning ab workout routine. The combo you perform here is the legs straight high pull pullup. This ab and back exercise isn’t easy, but the results are worth it. If you find this too easy for some reason, you would want to wear a weighted vest (as you could with the pushup as well if needed).
Complete your set to failure and move right into the knee drive sit-ups. This six pack abs and oblique movement is the perfect compliment to the pullup since you can perform it on the floor right below the bar without skipping a beat. Once again, three sets of this combo without rest is what you need to do for this bodyweight routine.
Finally, we hit the legs with a bodyweight rolling squat. If this is too easy for you, either slap on a weighted vest of do a single leg version of this exercise. Of course, you can even do a weighted single leg version for an extreme challenge. Your abs rest period exercise is the hollow rock. You perform this for 45 seconds each time.
Complete your fat burning home abs workout by doing 5 minutes of jump rope or an equivalent exercise that will keep your heart pounding and your fat burning on high. This is just a sample of the type of workouts that we have in the ATHLEAN XERO bodyweight workout program. You can get a complete 6 weeks of no equipment workouts that burn fat and build muscle at with the Xero program.
For more fat burning ab workouts and workouts to get six pack abs while building muscle, be sure to subscribe to our channel here on youtube at
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Jeff too make ugly faces(hard time) while doing an exercise…i am not alone.
How Much Set Is Enough For 1 day
I was tempted to try this tonight but naa am too tired
Interesting
Been doing these exercises for 3 weeks now, ive lost 15 lbs and starting to actually be able to see my abs.. thank you guys, God bless
Just like our warm up for Brazilian Jui jitsu at our gym. 😎 nice!!!!!!!!!!!!!
This man annoys me
Thank you man, you are the MACHINE =)!!!
I have a diastasis recti, I'm still doing ab workouts is that bad?
Would it be more beneficial if you raised your knee once it made contact with your elbow? For that gill type look.
Do these exercises actually work?!
I wonder who does the extreme versions of these workouts😂
is there a variation for the rolling squat to substitute it? I can really do the move, not strong enough yet.
It took a week before I got into a routine of using the Weight Loss Green Store Tea, but once I did I felt great. It help me lose a few extra pounds along with my diet and exercise. I actually hit a platue, and was hoping the tea would get me over it. And it did! It taste great, and I'm glad it doesn't have caffeen in it, because I drink it before bed.
you look like an older version of Ross from friends.
my abs feel like they're being tied up into a knot,can someone tell me what Im doing wrong? I used to weigh 289lbs and dropped to 215, but my abs won't stop tightening when I work them,it's annoying
Jeff how does your tailbone not hurt doing those rolling techniques?
Very interesting and informative video. I have an off-topic question: There is a window behind you and behind that window there is a human-like figure that appears to have skeleton-like legs and is wearing a red shirt and a white hat of some type. Is this one of your clients who trained a little too much? All joking aside, what is that?
tnx
tnx
did this today and I most say, it was painfully beautiful. 👍😃
This work out is very hard..how am I gonna do those
Jeff! I have a question for you. Any time i perform squats with weight i feel a pinching pain and tightness in my hip flexors. I dont have any noticable inward valgus of the knee so i cant figure out what the problem is. This has made me lose confidence in squating and really halted my progress. Help me out!
jeff is the best .
anybody else thinks he looks like torres and lewandowski together
so does this help burn ab fat or build abs?
Jeff makes a Google account.
First name : Jeff cavalier
Last name : athlenexdawthkhawwm
Hey Jeff !!! im loving your videos ive learnt alot since watching them i have only just started training and recently gave up smoking!! thanks for all you info and time now i can really get stuck in .
fresh ass kicks bro!
I tore my acl so i dont have the mobility to do the rolling squat. What should i sub that for?
This workout literally killed me the first time I did it good job Jeff.
Love all your videos Jeff. The abs/fat burning ones are awesome!!! Thanks for putting awesome info out there
Hey man, amazing videos! I was wondering if sometime you could a video about "How to activate abs". You talk about it all the time but I never figured out how to do it.
I would do this just once…
gonna give it a shot after tomorrow
good I. like it
This is an area that I continuously neglect! Thanks for sharing these great tips for a better overall midsection. Time for me to get it in gear!
Hi Jeff, I have been a follower of Athlete from past 6months, I'm following your fat burning workouts from past 20days with strict diet and the results is great, but i can see changes is my face(It's getting skinny). Is there something i can do to avoid that?
this is like the 10th video on "ultimate abb workout" wich one do i watch and do.
more combos!! burning fat and training abs, win win.
nice program