30-Minute Alternating Cardio + Core Tabata Workout w/ 3-Minute Core Finish


This Move-For-Joy session is designed specifically to target and help burn abdominal fat. Slightly lower intensity tabata style intervals help your body get into the fat burning cardio zone and alternating between cardio and core helps target your midsection. Get some fun music going, switch any cardio interval for a dance party and have some fun moving your body and blasting that belly fat. :) 


Printable Workout


  • Boxer Shuffle
  • 2-twists + knee
  • Butt kickers
  • Squat + reach
  • Toe touch kicks
  • Walk down back bow
  • Jumping jacks
  • Lunge w/row+ reach

Structure (I say this TOTALLY wrong in the intro. Sorry!)

  • 2 sets 8-minute sets of 4 exercises 3 times through
  • 30-seconds on, 10-seconds off
  • 3-minute core round at the end 6 exercises, 30 seconds each, no rest inbetween

Set 1

  • Alternate snap jump & frog jump
  • Toe touch crunches
  • Jump rope
  • Bicycles

Set 2

  • Burpees
  • Mountain climbers
  • Scissor abs
  • Cross touch jumps

Core Round

  • Bicycles
  • Jackknifes
  • Scissors
  • High plank
  • Plank knee to opposite elbow
  • Knee up crunches

Equipment You'll Need

  • None

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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