10 FAT-MELTING CARDIO MOVES THAT TRIM YOUR WAISTLINE IN 20 MINUTES OR LESS

4. Swimmers (3 sets, 60 secs)

1. Lie flat on your belly with your arms stretched out in front of you, and legs extended behind you.
2. Engage your abdominals so you feel them contract.
3. Lift your arms and legs off the floor, and keep your nose in a hover above the mat.
4. Flutter your arms and legs, moving from the hips and shoulders (not the knees and elbows) as if you were swimming.
5. Alternate arms and legs for 60 seconds and perform 3 sets total.



5. Knee-in Abs (3 sets, 12 reps)

1. Start in a plank position with one small towel (if you’re not on carpet) or “slider” (I use the tops of salad containers on carpet) under each foot. You can also do this exercise with an exercise ball, with your feet on top of the ball while you’re in plank position.
2. Keeping your body in a straight position, draw both knees into your chest at the same time, and then slide your legs back out to full plank.
3. Perform 12 repetitions and do 3 sets total.

6. Squat Jumps (3 sets, 60 secs)

1. Standing with your feet shoulder-width apart, start by doing a regular squat and then jump up explosively.
2. When you land, lower your body back down into the squat position to complete one rep.
3. Continue performing this exercise for 60 seconds. Complete 3 sets.



7. Burpee Tuck Jumps (3 sets, 12 reps)

1. Start by standing with your feet hip-width apart.
2. Place your hands on the floor, and kick your legs back so you end up with stomach and thighs on the floor. Your elbows should be bent. From this position, press up as though you’re doing a push-up, extending your arms and bringing your hips off the ground.
3. Jump your feet under your hips into a squat position, and then explode upward, driving your knees towards your chest. Jump as high as you can, raising your knees up, and then come down into a gentle impact by bending your knees upon landing.
4. Perform 12 repetitions, and do 3 sets total.

8. Crab Abs (3 sets, 60 secs)

1. Sit with your hands shoulder-width apart behind you, and feet flat on the floor, hips-width apart.
2. Lift your buttocks and draw your navel to your spine.
3. Lift your right hand and left foot, and bring them together – opposite arm to opposite leg, and feel the crunch through your centre.
4. Repeat this on the opposite side, and remember to stay strong in the supporting arm and leg.
5. Repeat this sequence, alternating arms and legs, for 60 seconds. Perform 3 sets total.

9. Oblique Leg Lifts (3 sets, 10 reps per side)

1. Start by lying on your side with your legs fully extended, feet stacked.
2. Prop yourself up on your forearm, and lift your body up, putting your weight into your feet and forearm. Make sure you are lifting up through your obliques (the sides of your stomach) by pushing your hips up towards the sky.
3. Now, in this position, lift the top leg up, and then down, 10 times, keeping your hips lifted.
4. Switch sides, and perform another 10 reps.
5. Perform 3 sets on each side.

10. Star Jacks (3 sets, 30 secs)

1. Start by standing with your feet together and hold your arms close to your body.
2. Squat down to touch your toes, and then explode up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body (like a star).
3. As you land, bring your limbs back in, feet together, and touch your toes in a squat position.
4. Perform this exercise for 30 seconds, and do 3 sets.

How did you enjoy these fat-melting cardio moves? Let me know in the comments below, and if you were able to complete all 3 sets!