30 Minute Dumbbell AB & Core Sculpting HIIT Workout for Women

Get those ABS you want with this ALL STANDING AB & Core Chisling HIIT Workout. Having a strong core meals gooLd balance, and working your ABS, while eating a good diet, will get your that flatter tummy area we all want. We have 4 circuits in this HIIT (high intesity interval training) Low Impace Cardio Workout. Each circuit has 5 compound exercises that involve the abs, core and balance. Then, at the end of each circuit we add a cardio blast of movement. You heart rate will go up with each exercise and then back down during the rest period (HIIT) and during the last exercise we will boost the heart rate into it’s highest range for this workout to burn even more fat. By increasing lean muscles in your core, you will also increase your metabolism! When you build lean muscle you increase your calories burned each day because lean muscle requires around 17 calories to exist in your body. By comparision, fat requires about 5. So, if we burn fat and increase lean muscle at the same time, you can see how changing your body composition will increase your metabolic rate ALL DAY.

If you are just finding the channel, please subscribe and keep exercising with us, I am glad you are here. At @fabfitover40withrhoda37my goal is to give you safe and efficient workouts that will allow you to reach your goals with 30 minute workouts that target specific muscles and cardio moves in the workouts. Are you ready to increase your metabolism? As you build this lean muscle with strength training, you also reduce your body fat. That is because that lean muscle you create needs more calories to exist on your body than fat does so it has to burn the fat away. Strength training is the best way to increase metabolism and change your body composition for Women Over 40. Aging is a fact of life, gaining more fat as we age IS NOT! That is why I create workouts to keep you in the best possible shape you can be in. Are you ready to reach THAT goal? Let’s GO! #strengthtrainingforwomenover40 #circuittraining #abworkoutathome

HERE IS YOUR WORKOUT:
* Is your cardio

Good morning
Side lunge/oblique crunch/ab crunch
Other side
Single leg deadlift
Other side
*Low Jack/punch up

Good morning/rear leg raise
Rear lunge/kick
Other side
Cross punch/crunch
Other side
*Punch up, across, down

Good morning/oblique lean
Arms front/side/knee up
Oblique lean pulses
Cross punch/oblique crunch
Other side
* Jack/kick/punch

Good morning/bicycle crunch
Knee up/lean forward/leg straight
Other side
Tap back/crunch/twist over knee
Other side
*Hooks

How to find your cardio heart rate range. Take 220-your age, take that number, specific to you because of your age, and multiply it by .65 and .85. That is 65-85% of your max heart rate. Those numbers are your cardio range. Within that range you burn fat. At the low to middle of that range, you burn most of your calories from fat, around 70-80% of total calories burned. At the high end of the range you burn 50% your calories from fat. So you can see, at both ranges you would burn about the same amount of fat calories. Therefore, it is much safer and healthier to work in the mid range, vs working so hard that you are struggling to breath at the high end of this range. Safe, low impact cardio and compound strength moves, allow you to burn fat safely and efficiently.

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LEGAL DISCLAIMER:
All information provided by Rhoda and Fab and Fit Over 40, is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual’s specific health conditions.

You should always consult your physician or other healthcare provider before starting or changing your exercise program.

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You assume full responsibility for any and all injuries, losses and damages that you might incur while participating in this program. You are fully responsible for all injuries, claims, or damages.