30 Days to Six Pack Abs Workout Routine

Tip #2 – Cardio

Make room for regular cardio exercises or preferably HIIT in your current training routine. High intensity cardio will stimulate fat loss and increase endurance and strength – the best time for it might be right after your weight training, because it will keep your body longer in a boosted fat-burning mode. Most experts agree that the ideal fat-loss workout needs to be a mix of heavy training and cardio, so take their advice seriously and start sweating.

You simply can not maintain good health and a decent fitness level by sitting on the couch all day long, no matter what you eat. You have to work hard and push your body to its physical limits – you’ll be surprised how much you can achieve in a short period of time with enough willpower and determination!

Not only you will score impressive muscle tone and definition, but your strength, self-confidence and overall mood will significantly improve. Use the incoming summer days as a motivation to start taking better care for yourself and we promise that the list of benefits will be endless!

A sample training program

For this purpose we will be using an upper body/lower body split :

Monday: Upper Body Day

Incline Barbell Bench Press 3 x 8 reps
Barbell Rows 3 x 8 reps
Dumbbell Bench Press 3 x 12 reps
Cable rows 3 x 12 reps
Leg Raises 3 x 10 reps
Crunches 2 x 20 reps

Tuesday : Lower Body Day

Squats 4 x 8-10 reps
Romanian deadlifts 4 x 10 reps
Lunges 3 x 10 reps
Standing Calf Raises 5 x 12-15 reps

Wednesday: Rest

Thursday: Upper Body Day

Standing barbell shoulder press 4 x 10-12 reps
Pull ups 4 x 8-10 reps
Dips 3 x 10 reps
Reverse grip pull downs 3 x 12
Lateral raises 3 x 12 reps
Leg raises 2 x 12 reps
Crunches 2 x 15 reps

Friday: Lower body day

Leg press 3 x 10 reps
Lying leg curls 5 x 10 reps
Leg extensions 3 x 10 reps
Standing calf raises 4 x 15 reps

Add cardio at the end of every weightlifting workout. Start with moderate 20 minute sessions and fine tune from there.


  1. Urban Skogh
    • F&P Admin

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