Fat-Torching Burpee Workout for Abs

   Fat-Torching Burpee Workout

Hello fabulous fitness friends! Are you ready to sweat, burn tons of calories, build lean muscle, and create fantastically-flat abs? If so, this workout is for you! The Fat-Torching Burpee Workout includes 4 amazing exercises that target not only the abdominal region, but also the overall body (especially the shoulders!), making sure your workout is quick and effective. Are you ready to see those ab muscles? Let’s get started!


Exercise 1: Burpee with Lateral Jump

  • Place a barbell or (other thin object) on the floor (you will jump over this object laterally (side to side), so make sure it’s not too high)
  • Place your hands on the floor and jump your feet backwards into a plank position (hands under the shoulders, core engaged, body in a long, straight line)
  • Immediately jump the feet back towards your hands
  • Stand
  • Jump laterally over the barbell
  • Perform 10-15 repetitions


Exercise 2: Box Jump Burpee

  • Jump onto a sturdy box or platform (make sure you cushion the landing with your muscles, not your joints)
  • STEP off the platform
  • Go immediately into a burpee (place hands on the floor, jump feet back until you’re in a plank, then jump feet back to the hands)
  • Perform 10-15 Repetitions

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Exercise 3: Back Pullover to Standing Overhead Press

  • Lie on a cushioned mat, hold two dumbbells (palms facing)
  • Place feet on the floor under your knees
  • Arch the dumbbells overhead until they almost touch the floor behind you (if your lower back starts to come off the mat, your dumbbells are too heavy)
  • Bring the dumbbells back towards your feet, allowing the momentum to assist as you dig your heels into the floor, engage your core and glute muscles, and come to a full standing position
  • Push the dumbbells overhead
  • Lower the dumbbells
  • Lower your butt back to the floor and return to a lying position
  • Perform 10-15 repetitions

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Exercise 4: Full Burpee into Overhead Press

  • Hold two dumbbells (palms facing)
  • Lower dumbbells to the floor
  • Jump back into a plank position
  • Perform a tricep pushup (bend the arms to lower your body with the elbows close to your sides; stay in a straight plank position throughout the movement; protect the back by avoiding a butt pike or abdominals sag)
  • Jump feet back towards hands
  • Stand
  • Press weights overhead
  • Perform 10-15 repetitions

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Repeat this sequence 3-4x

**Looking for even more fat-torching workouts? Check out our Free 15-Day Flat Abs Challenge for quick, effective, no-equipment workouts delivered straight to your inbox! Click Here to Sign Up!**


Workout provided by the awesome @TrainerKelly on Instagram!


  • Tara

    Reply Reply August 10, 2016

    So,intensed Great workout today!????

  • Tracy Mccrory

    Reply Reply August 12, 2016

    I just started your workout agian. I need any and all body part to reach my 50-60 pounds to reach my weight goal of 145-150. I will recommit myself immediately. Excise and diet are the keys So I need both. Thank you Tracy Mccrory

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