60-Minutes Explosive Workout: Perfect Abs With Cardio and Resistance

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60-Minutes Explosive Workout: Perfect Abs With Cardio and Resistance

Are you stuck in a busy schedule that you don’t have enough time to do multiple workouts? Or do you want to get more strength, muscles, and abs by spending less time during a workout? If you nodded yes, you have come to the right place. 

In this article, you will find an explosive 60 minutes workout involving abs, cardio, and resistance. Isn’t it great to have a workout that targets multiple muscles and gives numerous benefits?

Explosive workouts are those that combine speed and strength for increased power output. It is used for improving physical performance and strength besides reducing athlete’s injury risks. Research supports the idea of explosive training, but its combination with other exercises and workouts gives excellent results. 

Another study suggests that high and low-frequency explosive exercises are more effective in increasing power, speed, and strength than either of them alone. It implies you can combine low-frequency exercises such as cardio with it for better results. 

Can You Do Cardio and Resistance Training Together?

Well, it is a genuine question as they are different types of exercises. But yes, you can! Although you can do cardio one day and strength training the other for abs and other muscles, combining them gives you even better results. There are multiple benefits you get from combining the two. 

According to research, incorporating cardio in resistance training improves fat loss and muscle buildup in obese. According to another study, you gain an improved muscle build by combining aerobic exercises with resistance training.

Also, cardio is an essential part of strength exercises to tone up your core because it assists in maintaining a healthy weight. So, you can combine cardio and resistance training for getting toned abs. 

60 Minutes Explosive Workout: Abs, Cardio and Resistance

This 60 minutes workout targets your core strength and boosts your power and speed for a toned-up midsection. It combines cardio and abs training with a spark of resistance training. There is no gender restriction for this workout. Both men and women can do this workout. Have fun trying this workout and see visible results afterwards!

Workout Summary

Primary Goal

Lose Fat

Workout Type

Full Body

Training Level

Beginner

Program Duration

4 Weeks

Days Per Week

3

Time Per Workout

60 Minutes

Equipment Needs

Bodyweight, Dumbbells

Target Gender

Male & Female

Recommended Supplements

Cardio Igniter (pre-workout)

Amino 1 (intra-workout)

Whey Protein (post-workout)

Workout Description

This 60 minutes workout is ideal for improving your strength and reducing visceral fats for perfect abs. It will not only tone your midsection but also strengthen your core. This easy-to-do workout requires bodyweight or dumbbells. It improves your muscle gain at the right spot, the midsection. 

Workout Frequency

The total duration of this workout is 4 weeks. It is a 60 minutes workout that is to be done thrice a week. You can incorporate this workout with your everyday regime with 2 days for your regular exercises and 2 active rest days for recovery. 

Required Supplements

Supplementing adds a lot to explosive training like this workout. These supplements help in quick muscle recovery, provide fueling energy, improve stamina and speed, prevent inflammation, and aid fat burning. DMoose pre and post-workout supplements, such as whey protein is among the best supplements having essential ingredients that give you all the benefits you are looking for.

60 Minutes Workout Details

Abs, Cardio and Resistance Workout

Exercise

Reps

Dumbbell Bench Press

10

Treadmill - Walking

30 seconds

Weighted Sit Ups

20

Treadmill - Running

30 seconds

Two Arm Dumbbell Rows

10

Treadmill - Walking

30 seconds

Plank

30 seconds

Treadmill - Running

30 seconds

Dumbbell Arnold Press

10

Treadmill - Walking

30 seconds

Lying Leg Raises

20

Treadmill - Running

30 seconds

Dumbbell Lunges

10

Treadmill - Walking

30 seconds

Floor Toe Reach

20

Treadmill - Running

30 seconds

Dumbbell Curls

10 each

Treadmill - Walking

30 seconds

Abdominal Air Bike

20

Treadmill - Running

30 seconds

Dumbbell Flys

10

Treadmill - Walking

30 seconds

Weighted Sit Ups

20

Treadmill - Running

30 seconds

Pull Ups

10

Treadmill - Walking

30 seconds

Plank

30 seconds

Treadmill - Running

30 seconds

Side Dumbbell Laterals

10

Treadmill - Walking

30 seconds

Lying Leg Raises

20

Treadmill - Running

30 seconds

Goblet Squats

10

Treadmill - Walking

30 seconds

Floor Toe Reach

20

Treadmill - Running

30 seconds

Dumbbell Tricep Extension

10 each

Treadmill - Walking

30 seconds

Abdominal Air Bike

20

Treadmill - Running

30 seconds

Wrapping It Up

This 60 minutes workout effectively combines cardio and resistance exercises to help you get perfect abs. You can perform it efficiently for 4 weeks as you will have enough resting days for other activities too. 

It targets your core, shoulders, triceps and abdominals providing multiple benefits, including muscle buildup, abs, core strength, and fat loss. 

Incorporate whey protein, amino 1, and cardio igniter supplements for better results. They are pre-workout, intra-workout, and post-workout supplements providing quick muscle recovery, energy, and stamina. 

Reading List

10 Best Muscle-Building Supplements Women Should Take

This Workout Plan Will Help You Burn 300 Calories in 30 Minutes 

Intra Workout Vs. Pre Workout Supplement - Which One Is Better for Muscle Growth?

Top 5 Ways to Gain a Muscular Body Without Going to Gym

Article Sources

    • Baker, Daniel. “Acute Effect of Alternating Heavy and Light Resistances on Power Output during Upper-Body Complex Power Training.” Journal of Strength and Conditioning Research, vol. 17, no. 3, Aug. 2003, pp. 493–97. PubMed, https://doi.org/10.1519/1533-4287(2003)017<0493:aeoaha>2.0.co;2.
    • Dâmaso, Ana Raimunda, et al. “Aerobic plus Resistance Training Was More Effective in Improving the Visceral Adiposity, Metabolic Profile and Inflammatory Markers than Aerobic Training in Obese Adolescents.” Journal of Sports Sciences, vol. 32, no. 15, 2014, pp. 1435–45. PubMed, https://doi.org/10.1080/02640414.2014.900692.
    • Lundberg, Tommy R., et al. “Aerobic Exercise Does Not Compromise Muscle Hypertrophy Response to Short-Term Resistance Training.” Journal of Applied Physiology, vol. 114, no. 1, Jan. 2013, pp. 81–89. journals.physiology.org (Atypon), https://doi.org/10.1152/japplphysiol.01013.2012.
    • Taipale, Ritva S., et al. “Mixed Maximal and Explosive Strength Training in Recreational Endurance Runners.” Journal of Strength and Conditioning Research, vol. 28, no. 3, Mar. 2014, pp. 689–99. PubMed, https://doi.org/10.1519/JSC.0b013e3182a16d73.

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