Looking to torch calories, build your endurance, and tighten up your core? There’s nothing quite like a solid cardio and abs workout gym routine to leave you feeling energized and strong. 

If you’re looking for a routine that gets your heart rate up while also working on core strength, this 40-minute session has you covered. It’s a mix of fat-burning cardio and targeted ab exercises that will help build endurance, improve muscle definition, and keep things exciting.

Let's dive into how this workout can give you the best of both worlds—cardio and core strength.

Why Combine Cardio and Abs?

You might wonder why to combine cardio with ab exercises instead of focusing on one at a time. This combo is perfect for burning fat, building muscle, and improving endurance. Here’s how it works:

• Burn More Fat: Cardio is fantastic for torching calories, but adding abs exercises helps sculpt and tone the midsection, making your body burn fat more efficiently.
• Strengthen Your Core: A solid core isn’t just for aesthetic purposes. It plays a crucial role in nearly every movement you do, from lifting to maintaining posture. Combining core work with cardio helps build a stronger, more stable midsection.
• Maximize Your Time: You don’t need hours in the gym to get a great workout. This 40-minute routine gives you a full-body workout, and it’s a time-efficient way to boost both endurance and muscle tone.

Ready to start? Let’s break down your cardio and abs workout gym routine!

The 40-Minute Cardio and Abs Workout Routine

This workout is broken into three parts, which are a warm-up, the main cardio and abs circuit, and a cool-down. Each section plays an important role in helping you get the most out of your workout.

Warm-Up (5 Minutes)

Before you dive into the workout, a good warm-up is essential to get your blood flowing and your muscles prepped.

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• Jumping Jacks (2 minutes): A great full-body move to increase your heart rate and loosen up.

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• High Knees (1 minute): Stand tall and bring your knees up to your chest as quickly as possible, alternating legs.

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• Arm Circles (1 minute): Stretch out your arms with small and big circles to loosen the shoulders.

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• Bodyweight Squats (1 minute): Focus on form—feet shoulder-width apart, keeping your chest up and knees tracking over your toes.

With your body warmed up and ready, let’s jump into the main workout and really get your heart rate up.

Main Workout (30 Minutes)

You’ll do each exercise for 45 seconds, followed by 15 seconds of rest. This workout is designed to alternate between cardio and abs exercises, giving your body a chance to recover while keeping your heart rate up.

1. Jump Rope (Cardio)

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If you have a jump rope, awesome—if not, just mimic the movement. Jump rope is one of the best cardio exercises to burn calories and increase endurance. Aim for speed and consistency.

Reps: Aim for as many jumps as you can in 45 seconds.

2. Bicycle Crunches (Abs)

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• Lie flat on your back and bring your knees to your chest.
• Extend one leg while twisting your torso to bring your opposite elbow toward the bent knee.
• Alternate sides, keeping your core engaged throughout.

Reps: About 20-25 per side (alternating).

This classic move works your obliques and helps target the sides of your abs.

3. Mountain Climbers (Cardio)

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• Start in a plank position and alternate driving your knees toward your chest as quickly as possible.
• This fast-paced move gets your heart rate up and strengthens your core.

Reps: About 20-25 per side.

4. Russian Twists (Abs)

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• Sit on the floor with your knees bent and feet flat, leaning back slightly.
• Twist your torso from side to side while keeping your core tight.
• To make it harder, hold a weight or a medicine ball.

Reps: 20-25 twists (10-12 per side).

This exercise is great for working the sides of your abs and improving rotational strength.

5. Burpees (Cardio)

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• Start in a standing position, squat down, place your hands on the floor, and jump your feet back to a plank position.
• Jump your feet forward and leap into the air.
• Burpees are an intense move that works your whole body while keeping your heart rate up.

Reps: About 8-12 reps.

6. Leg Raises (Abs)

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• Lie on your back with your legs straight and arms at your sides.
• Slowly raise your legs to a 90-degree angle and lower them back down without letting them touch the floor.
• Keep your core engaged to protect your lower back.

Reps: 12-15 reps.

7. Skater Jumps (Cardio)

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• Stand with your feet hip-width apart. 
• Jump sideways from one leg to the other, landing softly and jumping back the other way. This move works your legs, gets your heart rate up, and adds an element of lateral movement to your cardio.

Reps: 20-25 per side.

8. Plank with Knee Tuck (Abs)

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• Start in a plank position, then alternately bring your knees toward your chest.
• Focus on keeping your hips level and maintaining a strong core.

Reps: 12-15 per side.

Total Circuit: Repeat the entire circuit 3 times for a total of 30 minutes.

Now that you’ve pushed yourself with some intense cardio and ab work, let’s slow things down a bit and take time to cool down properly.

Cool Down (5 Minutes)

After a hard workout, don’t forget to cool down. This helps your muscles relax and reduces the risk of injury.

• Forward Fold Stretch (1 minute): Stand and reach down toward your toes to stretch the hamstrings and lower back.
• Child’s Pose (1 minute): Sit back on your knees and reach your arms forward, stretching your back and shoulders.
• Seated Torso Twist (1 minute): Sit on the floor with one leg crossed over the other and twist your torso toward the bent knee, stretching your spine.
• Standing Quad Stretch (1 minute per side): Stand tall, grab your ankle and pull it toward your glutes to stretch the quadriceps.

Conclusion

This 40-minute cardio and abs workout gym routine is the perfect way to burn fat, strengthen your core, and boost your overall fitness. By combining cardio and abs, you’re not only torching calories but also targeting the muscles that will give you a tighter, stronger core. Plus, it's quick enough to fit into any schedule, making it ideal for busy days.

At Mixed Movement Fitness, we understand that achieving your fitness goals takes more than just following a workout routine—it requires personalized guidance, motivation, and expert knowledge. Our dedicated trainers are here to help you maximize your results with tailored advice, ensuring that each movement is executed with precision and purpose.

Ready to take your training to the next level? Book a free session with us, where every workout is a step toward a stronger, healthier you. Let’s get started!

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