Cardio Training

If you want to do extra core strength work to build your six pack abs and burn more fat, mix in some core strength exercises on your cardio training day.


I recommend that you do your cardio session on a separate day than your strength workout because interval cardio drains you. My clients will use this type of workout all the time to vary cardio workouts and burn more abdominal fat and back fat.

A good interval cardio/core workout only takes 30 intense minutes (10 cardio, 10 core, 10 cardio) to complete but it is a proven fat burner. You don't have to do a million ab crunches to see results.

For example, research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. And, all it takes is bodyweight squats.

Squats require stablization in the body's core muscles in general, not just the abs. The other benefits of squats (strengthens quads, gluteals, hamstrings,etc.) are well known. So, the next time you do squats, brace your torso (like getting ready to take a punch) and work on those abs.

Some other exercises that will work your core are lunges, standing shoulder presses, inverted rows, pushups and step ups.

Isometric exercises also work your core and burn fat without much movement.



Isometric exercises are very underrated and are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.

Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.

You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Isometric exercises cause most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.

So, here are some good isometric bodyweight exercises:

1. Deep Knee Bends and Hold 10 seconds

2. Stability Ball Plank, 20 second hold

3. Bridge, 20 second hold

4. Pushup and Hold 20 seconds

5. Side Plank, 10 repetitions each side, 10 second hold

6. Captain Chair Knee Ups and Hold 10 seconds

7. Ab Curl Ups and Hold 20 seconds

And, remember, it does no good to burn 500 calories if you later eat 1,000 calories. In other words, you have to keep up with your nutrition goals or no workout will give you the results you want.

Try a cardio/core workout and burn more fat!

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Mark Dilworth, BA, PES
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