{"id":87557,"date":"2026-02-09T11:02:49","date_gmt":"2026-02-09T11:02:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=87557"},"modified":"2026-02-09T11:02:49","modified_gmt":"2026-02-09T11:02:49","slug":"cardio-and-abs-workout-gym-2","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/","title":{"rendered":"Cardio and Abs Workout Gym Edition: A \u2018How to\u2019 Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Should_You_Do_Cardio_if_You_Want_Abs\" >Should You Do Cardio if You Want Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Will_I_Get_Abs_if_I_Just_Do_Cardio\" >Will I Get Abs if I Just Do Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Can_I_Do_Abs_and_Cardio_Together\" >Can I Do Abs and Cardio Together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Should_I_Do_Cardio_Before_or_After_an_Abs_Workout\" >Should I Do Cardio Before or After an Abs Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Is_Cardio_and_Abs_Enough_to_Lose_Weight\" >Is Cardio and Abs Enough to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Is_It_OK_to_Do_Cardio_and_Abs_Every_Day\" >Is It OK to Do Cardio and Abs Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#The_Ultimate_Cardio_and_Abs_Workout_Gym_Edition\" >The Ultimate Cardio and Abs Workout: Gym Edition<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Exercise_Instructions_and_Execution\" >Exercise Instructions and Execution<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Home_Gym_Variation_Cardio_and_Abs\" >Home Gym Variation: Cardio and Abs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#What_should_I_pair_cardio_with\" >What should I pair cardio with?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#Should_I_do_ab_workouts_if_I_have_belly_fat\" >Should I do ab workouts if I have belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#How_much_cardio_do_I_need_for_abs\" >How much cardio do I need for abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#What_cardio_is_best_for_abs\" >What cardio is best for abs?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">According to research, spot reduction &#8211; the idea that you can burn fat in a specific area by exercising it &#8211; remains a persistent myth in the fitness world (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Despite this, many gym-goers still spend hours performing endless crunches hoping to reveal a six-pack, or hours on the treadmill hoping to &#8220;run off&#8221; belly fat. The truth is, achieving visible abs requires a strategic combination of overall body fat reduction and targeted muscle development.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been struggling to see definition despite putting in the work, your strategy likely needs a recalibration. By integrating intelligent cardio protocols with hypertrophy-focused core training, you can optimize your results. This guide walks through the logic and practical ways to combine these two elements, depending on your goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Do_Cardio_if_You_Want_Abs\"><\/span><b>Should You Do Cardio if You Want Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, cardio can be an effective tool for revealing abdominal muscles, but it acts indirectly. The primary mechanism through which cardio helps you get abs is by increasing your total daily energy expenditure (TDEE), which facilitates a caloric deficit (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2828487\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). As abdominal visibility is largely dictated by body fat percentage, reducing overall body fat is important.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Men typically need to reach a body fat percentage of 10-12% for full abdominal visibility, while women often see definition around 16-20% (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/normal-ranges-of-body-weight-and-body-fat\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Cardio accelerates this fat loss process when paired with a nutritional deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, not all cardio is created equal. The type of cardio you choose should be aligned with your recovery capacity and training goals. <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">High-intensity interval training<\/a> (HIIT) can increase metabolic rate post-exercise (<\/span><a href=\"https:\/\/www.scielo.br\/j\/rbme\/a\/Czcp8TbGqtyMgSFr3N98XXF\/?format=html&amp;lang=en\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), but it also carries a higher fatigue cost. Low-intensity steady state (LISS) cardio, such as walking on an incline or cycling at a moderate pace, is less taxing and can be performed more frequently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for the <a href=\"https:\/\/betterme.world\/articles\/hiit-workout-plan-for-weight-loss\/\">best cardio for weight loss<\/a>, consider starting with a mix of Zone 2 training and occasional interval sessions.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_Get_Abs_if_I_Just_Do_Cardio\"><\/span><b>Will I Get Abs if I Just Do Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a common misconception. While cardio helps remove the layer of adipose tissue (fat) covering the muscle, it doesn\u2019t significantly build the muscle itself. If you only perform cardio and neglect resistance training for your core, you may achieve a flat stomach, but you won&#8217;t necessarily have the &#8220;blocky&#8221; or defined look of a developed six-pack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rectus abdominis is a muscle group that, as with any other skeletal muscle, requires mechanical tension and progressive overload to grow (hypertrophy) (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/371955722_Mechanisms_of_mechanical_overload-induced_skeletal_muscle_hypertrophy_current_understanding_and_future_directions\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Running or cycling doesn\u2019t provide sufficient mechanical stimulus to cause significant growth in the abdominal wall on its own.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of it this way: cardio is the excavation team clearing the dirt (fat), but resistance training is the construction crew building the structure (muscle). You need both for the final result. Without the underlying muscle mass, getting lean will simply result in a smaller version of your current torso structure.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Abs_and_Cardio_Together\"><\/span><b>Can I Do Abs and Cardio Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Absolutely. Combining abs and cardio in a single session is a time-efficient strategy that is often referred to as &#8220;concurrent training&#8221;. This approach is particularly popular for those with limited time who still want a cardio and abs workout gym routine that delivers results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key to combining them successfully lies in energy management. As core isolation exercises generally require less systemic energy than heavy compound lifts (such as squats or deadlifts), they can be paired with cardio without significantly detonating your performance on either end.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can structure this in two main ways:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sequential:<\/b><span style=\"font-weight: 400;\"> Perform your ab workout first, followed by cardio, or vice versa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Integrated (Circuit Style):<\/b><span style=\"font-weight: 400;\"> Perform a set of an ab exercise during the rest periods of a cardio interval or immediately after a short cardio burst.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For beginners, a cardio and abs workout gym for beginners usually favors the sequential method to ensure proper form is maintained during the ab exercises before fatigue sets in.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80060\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Do_Cardio_Before_or_After_an_Abs_Workout\"><\/span><b>Should I Do Cardio Before or After an Abs Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The order of operations matters and depends on your priority for that session.<\/span><\/p>\n<p><b>Scenario A: Priority is Muscle Hypertrophy<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">If your main goal is to build thicker, more developed abdominal muscles, you should perform your ab workout before your cardio.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reasoning:<\/b><span style=\"font-weight: 400;\"> Resistance training requires high levels of glycogen (stored carbohydrate energy) and mental focus (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12717450\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If you do cardio first, you deplete some of these energy stores and accumulate central nervous system fatigue. This means you won\u2019t be able to contract your abs as forcefully or handle as much load, which blunts the hypertrophic signal.<\/span><\/li>\n<\/ul>\n<p><b>Scenario B: Priority is Endurance or Caloric Expenditure<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">If your primary goal is cardiovascular endurance or simply burning calories, doing cardio first is acceptable. However, be aware that your core acts as a stabilizer during running or rowing (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10588579\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). If you pre-exhaust your abs, your form during cardio might degrade, potentially leading to lower back discomfort.<\/span><\/p>\n<p><b>Expert Recommendation:<\/b><span style=\"font-weight: 400;\"> For most aesthetic goals, perform your heavy, weighted ab work first when you are fresh. Finish the session with your cardio. This will ensure maximum mechanical tension on the abs &#8211; the primary driver of growth &#8211; while still getting the calorie-burning benefits of cardio afterward.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-workout-plan\/\">Running Workout Plan: A Guide to Sustainable Performance<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Cardio_and_Abs_Enough_to_Lose_Weight\"><\/span><b>Is Cardio and Abs Enough to Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strictly speaking, weight loss is determined by energy balance: calories in versus calories out (<\/span><a href=\"https:\/\/karger.com\/anm\/article-abstract\/51\/5\/428\/40654\/Fat-Loss-Depends-on-Energy-Deficit-Only\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). If your cardio and abs workout gym sessions put you in a caloric deficit, yes, you will lose weight. However, relying only on cardio and abs is not the most optimal strategy for body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training for the rest of the body (legs, back, chest, shoulders) is essential for two reasons:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Metabolic Maintenance:<\/b><span style=\"font-weight: 400;\"> Muscle tissue is metabolically active (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6410366\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Building muscle across your whole body raises your basal metabolic rate (BMR) (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000893.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), which means you burn more calories at rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aesthetic Proportion:<\/b><span style=\"font-weight: 400;\"> Losing weight without retaining muscle mass often leads to a &#8220;skinny-fat&#8221; look.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">While a cardio and abs workout for fat loss can be effective, it should ideally be part of a broader resistance training program. If you have limited equipment or time, focusing on <a href=\"https:\/\/betterme.world\/articles\/easy-core-exercises\/\">easy core exercises<\/a> combined with high-output cardio is a good starting point, but try to incorporate full-body movements (such as burpees or thrusters) to maximize energy expenditure.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Do_Cardio_and_Abs_Every_Day\"><\/span><b>Is It OK to Do Cardio and Abs Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Cardio Frequency<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Low-impact cardio (such as walking or gentle cycling) can generally be done daily without issues. Higher intensity cardio (HIIT or long-distance running) requires recovery time &#8211; typically 24 to 48 hours between intense sessions &#8211; to prevent overtraining and joint stress (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6786329\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Abs Frequency<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Your abs are skeletal muscles, just like your biceps or quads. They need recovery to repair and grow (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Training them with high intensity every single day gives them no downtime to rebuild.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recommendation:<\/b><span style=\"font-weight: 400;\"> Train abs directly 2-3 times per week with intensity (weighted movements, close to failure).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The &#8220;Everyday&#8221; Exception:<\/b><span style=\"font-weight: 400;\"> You can do low-intensity core activation (such as planks or dead bugs) more frequently for stability, but for hypertrophy (growth), stick to rest days.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Trying to do a heavy cardio and abs workout gym session every day is a recipe for burnout. Quality always trumps quantity. If you need a quick session on an off day, a <a href=\"https:\/\/betterme.world\/articles\/short-ab-workout\/\">short ab workout<\/a> is fine, but prioritize recovery for growth.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80068\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Ultimate_Cardio_and_Abs_Workout_Gym_Edition\"><\/span><b>The Ultimate Cardio and Abs Workout: Gym Edition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This program is designed for intermediate trainees who are looking to build muscle density in the core while maximizing fat oxidation. It utilizes a &#8220;hypertrophy first&#8221; approach.<\/span><\/p>\n<p><b>Program Notes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> 60-90 seconds between ab sets &#8211; active recovery during cardio.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Load:<\/b><span style=\"font-weight: 400;\"> For weighted exercises, select a weight where you reach technical failure within the prescribed rep range.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment:<\/b><span style=\"font-weight: 400;\"> Cable machine, pull-up bar, treadmill, or rowing machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><span style=\"font-weight: 400;\"> Perform this routine 2-3 times per week.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>The Workout Table<\/b><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions_and_Execution\"><\/span><b>Exercise Instructions and Execution<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Hanging Leg Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This movement targets the lower portion of the rectus abdominis and challenges hip flexor strength. It is superior to floor exercises as it allows for a greater range of motion and decompresses the spine.<\/span><\/p>\n<p><b>Steps for Execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grip:<\/b><span style=\"font-weight: 400;\"> Jump up and grab a pull-up bar with an overhand grip, your hands slightly wider than shoulder-width apart. Allow your body to hang freely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set the Scapula:<\/b><span style=\"font-weight: 400;\"> Engage your lats and pull your shoulders down away from your ears. Don\u2019t let your shoulders shrug.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Movement:<\/b><span style=\"font-weight: 400;\"> Keeping your legs straight (or knees bent if you\u2019re a beginner), exhale forcefully and lift your legs by flexing your hips and spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Crunch:<\/b><span style=\"font-weight: 400;\"> Aim to bring your toes toward the bar or your knees toward your chest. The key is to curl your pelvis upward &#8211; think about showing your belt buckle to your chin. Simply lifting the legs without curling the pelvis only works the hip flexors, not the abs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Descent:<\/b><span style=\"font-weight: 400;\"> Lower your legs slowly and under control (3-4 seconds). Don\u2019t let gravity drop them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid Momentum:<\/b><span style=\"font-weight: 400;\"> Stop at the bottom completely before starting the next rep to ensure you aren&#8217;t using a swing to lift your legs.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Cable Crunches<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The cable crunch is one of the best cardio and abs workout gym staples as it allows for adjustable resistance, enabling progressive overload, which is essential for muscle growth.<\/span><\/p>\n<p><b>Steps for Execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Attach a rope handle to a high pulley on a cable machine. Select a weight that allows you to fail around 12-15 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Position:<\/b><span style=\"font-weight: 400;\"> Kneel down facing the machine (or away, depending on preference) and grab the rope handles. Pull them down until your hands are next to your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lock the Hips:<\/b><span style=\"font-weight: 400;\"> Your hips must remain stationary throughout the movement. Imagine they are frozen in concrete. If your hips move back and forth, you\u2019re using your body weight and glutes, not your abs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Crunch:<\/b><span style=\"font-weight: 400;\"> Exhale deeply and curl your spine downward, bringing your elbows toward your thighs. Imagine you\u2019re trying to roll your chest into your lap.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Contraction:<\/b><span style=\"font-weight: 400;\"> Pause at the bottom for 1 second and squeeze your abs hard.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Stretch:<\/b><span style=\"font-weight: 400;\"> Slowly uncurl your spine on the way up, allowing the weight to pull your torso back to the starting position. Feel the stretch in your abs before starting the next rep.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Cable Woodchoppers<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This rotational exercise targets the obliques, the muscles on the side of your torso that contribute to a tapered waistline and rotational power.<\/span><\/p>\n<p><b>Steps for Execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Set the cable pulley to chest height with a D-handle attachment. Stand sideways to the machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stance:<\/b><span style=\"font-weight: 400;\"> Feet shoulder-width apart. Grab the handle with both hands, interlacing your fingers. Step away from the machine to create tension on the cable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alignment:<\/b><span style=\"font-weight: 400;\"> Your arms should be fully extended. Your hips and feet should initially face forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Twist:<\/b><span style=\"font-weight: 400;\"> Initiate the movement by rotating your torso away from the machine. Pivot on the back foot to allow your hips to rotate naturally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Power:<\/b><span style=\"font-weight: 400;\"> Focus on pulling with your obliques, not your arms. Your arms essentially act as hooks connecting the cable to your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Return:<\/b><span style=\"font-weight: 400;\"> Control the weight slowly back to the starting position, resisting the pull of the cable. Don\u2019t let the weight stack crash.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Plank to Push-up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This dynamic plank variation increases the metabolic demand of the workout, serving as a bridge between the strength portion and the cardio portion. It challenges core stability and shoulder endurance.<\/span><\/p>\n<p><b>Steps for Execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start:<\/b><span style=\"font-weight: 400;\"> Begin in a standard forearm plank position. Elbows directly under shoulders, body in a straight line from head to heels. Engage your glutes and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transition Up:<\/b><span style=\"font-weight: 400;\"> Place your right hand on the floor where your right elbow was, and push up. Follow immediately with your left hand, so you end up in a high plank (push-up) position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transition Down:<\/b><span style=\"font-weight: 400;\"> Lower your right forearm back to the floor, followed by your left forearm, returning to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stability:<\/b><span style=\"font-weight: 400;\"> The goal is to keep your hips as still as possible. Imagine there\u2019s a glass of water on your lower back that you don&#8217;t want to spill. Widen your feet if you need more stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternating:<\/b><span style=\"font-weight: 400;\"> Switch the leading arm halfway through the set (e.g. push up with your left hand first).<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Cardio: Intervals (Row or Treadmill)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Intervals are used here to maximize EPOC (excess post-exercise oxygen consumption), keeping your metabolism elevated after the workout.<\/span><\/p>\n<p><b>Steps for Execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> Ensure you have done 2-3 minutes of light movement before starting high intensity (if you didn&#8217;t do the ab workout first).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Work Phase (30 sec):<\/b><span style=\"font-weight: 400;\"> Go at 85-90% of your maximum effort. On a rower, drive hard with your legs. On a treadmill, increase the speed or incline significantly. You should not be able to hold a conversation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest Phase (30 sec):<\/b><span style=\"font-weight: 400;\"> Move very slowly or rest completely. Allow your heart rate to come down slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat:<\/b><span style=\"font-weight: 400;\"> Complete 6 total rounds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression:<\/b><span style=\"font-weight: 400;\"> As you become fitter, increase the work time to 45 seconds or decrease the rest time to 15 seconds.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Cardio: Steady State Cool-Down<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This final phase flushes metabolic waste products (like lactate) from the muscles and aids in recovery, while adding a small amount of extra calorie burn.<\/span><\/p>\n<p><b>Steps for Execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Selection:<\/b><span style=\"font-weight: 400;\"> Any low-impact machine (bike, elliptical, or walking on a treadmill).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> Keep your heart rate in Zone 2 (roughly 60-70% of your max heart rate). This should feel like a &#8220;conversational pace&#8221; &#8211; you can speak in full sentences, but would prefer not to.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Duration:<\/b><span style=\"font-weight: 400;\"> 10 to 15 minutes is sufficient.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Focus on deep, nasal breathing to downregulate your nervous system from the &#8220;fight or flight&#8221; stress of the intervals.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/full-ab-workout\/\">Full Ab Workout: A Safe, Effective Way to Build Core Strength and Visible Abs<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Home_Gym_Variation_Cardio_and_Abs\"><\/span><b>Home Gym Variation: Cardio and Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not everyone has access to cable machines. If you\u2019re looking for a cardio and abs workout gym at home solution, you can use this modified program. It only requires a single dumbbell or kettlebell.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<p style=\"text-align: center;\"><b>Exercise Instructions (Home Variation)<\/b><\/p>\n<p style=\"text-align: center;\"><b>Weighted Sit-ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This replaces the cable crunch to provide load.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Lie on your back, your knees bent and your feet anchored under a sofa or heavy object. Hold a weight plate or dumbbell against your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b><span style=\"font-weight: 400;\"> Exhale and curl your torso up toward your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control:<\/b><span style=\"font-weight: 400;\"> Lower yourself slowly. Don\u2019t slam your back into the floor.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Russian Twists<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A great substitute for woodchoppers to target obliques.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Sit on the floor, your knees bent and your feet hovering slightly off the ground. Lean back to a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b><span style=\"font-weight: 400;\"> Holding a weight with both hands, rotate your torso to the right, tapping the weight on the floor near your hip. Immediately rotate to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Follow the weight with your eyes to ensure your spine is rotating, not just your arms moving.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80071\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Mountain Climbers<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This acts as a hybrid core and cardio movement.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> High plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b><span style=\"font-weight: 400;\"> Drive one knee toward your chest, then quickly switch legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pacing:<\/b><span style=\"font-weight: 400;\"> Move as fast as you can while maintaining a stable plank. Keep your hips down.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Burpees<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The ultimate bodyweight cardio tool.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Stand tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b><span style=\"font-weight: 400;\"> Drop into a squat, place your hands on the floor, jump your feet back into a plank, drop your chest to the floor, push up, jump your feet forward, and jump vertically into the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fluidity:<\/b><span style=\"font-weight: 400;\"> Try to make the movement one continuous flow rather than disjointed steps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80066\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_I_pair_cardio_with\"><\/span><strong>What should I pair cardio with?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cardio pairs best with resistance training for muscle retention and fat loss (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/17\/2443\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Specifically, pairing low-intensity steady state (LISS) cardio after a heavy weightlifting session is ideal for burning additional calories without impacting muscle recovery. For time efficiency, pairing high-intensity interval training (HIIT) with core workouts creates a dense, effective session.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_ab_workouts_if_I_have_belly_fat\"><\/span><strong>Should I do ab workouts if I have belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you should train your abs even if you have belly fat. Developing the abdominal muscles underneath the fat ensures that when you do lose the weight, you have a defined, muscular midsection to reveal. Furthermore, strong abdominal muscles improve posture and core stability, which aids in performing the heavy compound lifts necessary for overall fat loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6110226\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_cardio_do_I_need_for_abs\"><\/span><strong>How much cardio do I need for abs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no single &#8220;magic number&#8221; of cardio minutes for abs, as it depends on your diet and daily activity levels. However, a general guideline is 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio per week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This volume is typically sufficient to help create the caloric deficit that\u2019s needed to reduce body fat to the 10-15% range where abs become visible.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_cardio_is_best_for_abs\"><\/span><strong>What cardio is best for abs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Sprinting and high-intensity intervals are generally considered the best forms of cardio for abs as they engage the core muscles for stabilization and burn significant calories in a short time. However, incline walking is also excellent as it\u2019s low impact and can be done frequently to maintain a caloric deficit without causing excessive fatigue or hunger (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_And_Abs_Workout_Gym\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Revealing your abs is a multifaceted process that goes beyond doing hundreds of crunches. It requires a synergy of targeted hypertrophy training to build the &#8220;bricks&#8221; of the wall, and strategic cardio to lower the body fat percentage that hides them. By following the cardio and abs workout gym protocols that are outlined above, you\u2019ll stop guessing and start engineering your physique with precision.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>According to research, spot reduction &#8211; the idea that you can burn fat in a specific area by exercising it &#8211; remains a persistent myth in the fitness world (1). Despite this, many gym-goers still spend hours performing endless crunches hoping to reveal a six-pack, or hours on the treadmill hoping to &#8220;run off&#8221; belly [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":87568,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58],"tags":[],"coauthors":[45],"class_list":["post-87557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abs-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cardio and Abs Workout Gym Edition: A \u2018How to\u2019 Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"Master your \u2605 CARDIO AND ABS WORKOUT GYM \u27a4 routine with this expert guide. Learn practical fat-loss basics and how to sequence cardio and core work and follow a complete program.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio and Abs Workout Gym Edition: A \u2018How to\u2019 Guide\" \/>\n<meta property=\"og:description\" content=\"Master your \u2605 CARDIO AND ABS WORKOUT GYM \u27a4 routine with this expert guide. Learn practical fat-loss basics and how to sequence cardio and core work and follow a complete program.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/232-cardio-and-abs-workout-gym-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Cardio and Abs Workout Gym Edition: A \u2018How to\u2019 Guide\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/\"},\"wordCount\":2776,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/232-cardio-and-abs-workout-gym.png\",\"articleSection\":[\"Abs Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">According to research, spot reduction - the idea that you can burn fat in a specific area by exercising it - remains a persistent myth in the fitness world (<\/span><a href=\\\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Despite this, many gym-goers still spend hours performing endless crunches hoping to reveal a six-pack, or hours on the treadmill hoping to \\\"run off\\\" belly fat. The truth is, achieving visible abs requires a strategic combination of overall body fat reduction and targeted muscle development.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019ve been struggling to see definition despite putting in the work, your strategy likely needs a recalibration. By integrating intelligent cardio protocols with hypertrophy-focused core training, you can optimize your results. This guide walks through the logic and practical ways to combine these two elements, depending on your goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Should You Do Cardio if You Want Abs?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, cardio can be an effective tool for revealing abdominal muscles, but it acts indirectly. 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Learn practical fat-loss basics and how to sequence cardio and core work and follow a complete program.","og_url":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/232-cardio-and-abs-workout-gym-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Cardio and Abs Workout Gym Edition: A \u2018How to\u2019 Guide","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/"},"wordCount":2776,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/232-cardio-and-abs-workout-gym.png","articleSection":["Abs Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">According to research, spot reduction - the idea that you can burn fat in a specific area by exercising it - remains a persistent myth in the fitness world (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Despite this, many gym-goers still spend hours performing endless crunches hoping to reveal a six-pack, or hours on the treadmill hoping to \"run off\" belly fat. The truth is, achieving visible abs requires a strategic combination of overall body fat reduction and targeted muscle development.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019ve been struggling to see definition despite putting in the work, your strategy likely needs a recalibration. By integrating intelligent cardio protocols with hypertrophy-focused core training, you can optimize your results. This guide walks through the logic and practical ways to combine these two elements, depending on your goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Should You Do Cardio if You Want Abs?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, cardio can be an effective tool for revealing abdominal muscles, but it acts indirectly. The primary mechanism through which cardio helps you get abs is by increasing your total daily energy expenditure (TDEE), which facilitates a caloric deficit (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2828487\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). As abdominal visibility is largely dictated by body fat percentage, reducing overall body fat is important.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Men typically need to reach a body fat percentage of 10-12% for full abdominal visibility, while women often see definition around 16-20% (<\/span><a href=\"https:\/\/us.humankinetics.co ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/","url":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/","name":"Cardio and Abs Workout Gym Edition: A \u2018How to\u2019 Guide - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-and-abs-workout-gym-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/232-cardio-and-abs-workout-gym.png","description":"Master your \u2605 CARDIO AND ABS WORKOUT GYM \u27a4 routine with this expert guide. 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