The Women's Health magazine website has a workout that combines cardio with a core muscle workout to burn fat while toning the abdominal muscles. It is an interval training program a woman can do three times a week.
The basic workout includes a plank, a side plank, a glute bridge march and a lunge with rotation. The magazine suggests beginning with one set of each of these in a circuit, with a 30-second rest between exercises. There is a one-minute rest then the circuit repeats four more times. Each week the number of circuits increases. After three weeks, the program shifts to the advanced workout.
The advanced workout involves a plank with arm lift, a side plank with rotation, a hip-thigh raise and a reverse lunge with single-arm press. There is a similar circuit to the basic workout, but with 10 reps of the circuit. These workouts are preceded by a three- to five-minute warm-up and cool down.
High-intensity interval training involves short bursts with maximum effort then an easy-pace recovery in between. This type of training causes the metabolism to rise while the body burns fat. Studies show that people lose more weight with high-intensity interval training than with other types of training.