Fitness Miracle

Burn your belly fat!


With this workout you will burn tons of calories for short period of time. It is a metabolic workout with combination of cardio and abs exercise. Burn your belly fat and build your ab muscles. It is intense, but really effective training.


This workout contains two parts, cardio and abs. You can go two times across this workout and will have great 30 minutes training. For this training you will need only interval timer.

Part 1:

For this part, set your interval timer 50 seconds work and 10 seconds rest for 10 rounds and lets begin
  • Jump twist

    Stand with your feet together. Bring your arms to shoulder height and touch your hands together in front of you. Keep your upper body facing forward the whole time. Jump up 3-4 inches off the ground and rotate your feet to the right. As soon as you land, jump up again and rotate your feet to the left this time. Alternate back and forth during 50 seconds.

  • High knees

    Start in the standing position and begin jogging, lifting the knees high enough for your comfort level. Then lift your knees to hip level but keep the core tight to support your back. In advanced version, hold your hands straight at hip level and try to touch the knees to your hands. Make sure to bring the knees towards your hands instead of reaching the hands to the knees!

  • Lie down burpee

    Ashley Horner
    Squat and place your hands on the floor. Jump feet back into a plank position. Drop to the floor and do a push up. Jump back with a feet into a squat. Jump up, reaching your hands overhead. Make many reps as you can during 50 second.

  • Shadow boxing

    Shadow boxing is the act of punching into the air, usually without an opponent, as exercise. Punching the air for a number of minutes requires almost no equipment and is an excellent aerobic workout, which is great for your heart, lungs and muscles. In this exercise you can do whatever punch do you like, but in our case we will do two straight punch and one uppercut. Make sure the first straight punch is with right arm repeat the same with left and finish with a uppercut right arm. Do the same, beginning with left arm.
  • Swings

    Stand over the kettlebell with feet hip-width apart, chest up, shoulders back and down. Squatting down and grab the kettlebell with both hands wrapped around the handle with a tight grip. Bend your knees and swing your arms out until the kettlebell reaches shoulder height and squeeze your glutes. Swing the kettlebell back down to where your knees are slightly bent and the kettlebell swings in between your legs past your knees. Repeat this movement during 50 seconds.

Part 2:

For the second part keep the same interval, but only 5 rounds
  • V sit ups

    Lie flat on the floor with the lower back pressed into the ground and arms extended behind your ears. In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands. Engage and squeeze the abdominal muscles as you reach for your toes. Slowly lower the body back down to the starting position.

  • Plank hip twist

    Get into forearm plank position, with shoulders directly over elbows. Your body should be in a straight line from your head to your heels. Keeping your core tight
, rotate your torso as you drop your left hip to the ground. In a controlled motion, 
rotate your torso to the opposite side, dropping your right hip to the floor.Repeat this movement many reps you can during 50 seconds.

  • Bicycle Crunches

    Begin by lying on your back, placing your hands behind your ears. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle. Move your legs in a bicycle motion and when your left knee is closer to your body, reach your right elbow and touch it. Repeat the same with other elbow/knee. Do as many you can for 50 seconds.

  • Plank walks

    Begin in plank position with your hands underneath your shoulders, and your body in one straight line. Simultaneously cross your right hand toward the left hand as you step with your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position. Your hands move together as your feet step apart. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level. This completes one rep. Repeat this exercise for 50 seconds.
  • Leg raises

    Lie flat on the floor (on a mat) place your arms out to the side on the floor with your palms facing down. Make sure that your head, legs and bottom are all in contact with the floor. Engage your ab muscles and grasp the sides. Slowly lift your legs to a 90 degree angle, keeping your legs straight and not bending at the knees. Pause for a second then slowly lower the legs back down.


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