Ultimate 20-Minute Flat-Belly Workout
These back-to-back moves torch belly fat and boost fitness
BY SHARON ARANGIO, CERTIFIED HEALTH COACH
If you want the secret to amazing abs, skip the boring abdominal crunches.
According to a study published in the Journal of Strength and Conditioning Research, traditional sit-ups, crunches, and other ab exercises won’t magically “melt away” belly fat.
It’s true that popular abdominal moves will strengthen your core; however, bodyfat is burned in the kitchen. So combine this calorie-torching workout routine with a diet of vegetables, fruits, healthy protein, and unprocessed foods to get lean and fit.
20-MINUTE FAT-BURNING WORKOUT
In this 20-minute workout you’ll perform four bodyweight moves. Do exercise 1A, 1B, 1C, 1D for 2 minutes each. Rest 15 seconds between exercises. This is one set. Rest 30 seconds at the end of the set. Do two total sets. Complete as many reps as possible, with excellent technique, within the recommended time interval.
Stop immediately if your exercise technique gets sloppy, otherwise known as technical failure.
1A. Seal Jump
Start with your feet greater than hip-width apart, arms straight out to the sides at shoulder height. Clap your hands in front of your chest and jump just high enough to bring your feet together. Without pausing, quickly return to the starting position. That’s one rep.
1B. Prone Plank
Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly under your shoulders, and your body should form a straight line from your nose to your toes.
1C. Prisoner Squat
Assume a shoulder-width stance with your hands behind your ears. Drive your hips back and squat down until your thighs are about parallel to the floor. Pause and return to the start.
1D. Prone Groiner
Get into pushup position. Bring your left foot forward and place it next to your left hand, or as close as you can reach. Lower your hips for one second. Return to the start, and repeat with your right leg.
Sharon Arangio, M.S. is a Certified Health Coach and co-owner of WorkoutEngineAllentown.com, a results-driven and energetic fitness and fat loss workout program that includes motivation, accountability and dynamic resistance training; all designed to get you the body that you want in a safe, fun and non-intimidating atmosphere.
The popular 14-Day Fat-Flush Program, supervised by head trainer and fat-loss guru Joseph Arangio, is a two-week training and nutritional program that helps turn bulky butter beans into svelte peapods. Aspiring health hounds participate in four 45-minute weekly workout sessions, designed for minimum time commitment and maximum impact and intensity.
A provided menu outlines specific daily food portions, eliminating guesswork on the nutritional value of ice cream cones covered in butterscotch. Over 14 days, clients can lose up to 12 pounds and several dress or pant sizes.
Read more at workoutengineallentown.com/14-day-fat-flush including how this program also supports the Pediatric Cancer Foundation of the Lehigh Valley!
 Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64