In this ultra modern lifestyle with a sedentary lifestyle , doing abs workout is the utmost importance! That too only 8 minutes a day! Surprised ? Well you should be! The thing is that in this fast pace lifestyle we tend to do do cardio but at the end neglect the abs exercises…which ultimately does not help in losing the total body fat percentage neither the belly fat!After doing a proper session of strength training, cardio and then abs the calories burnt in doing just 8 minutes abs workout is immense…moreover as you keep doing consistently the time will automatically increase from 8 min to 18 minutes …..This article is all about the importance of abs workout, what are the exercises for abs workout? How many calories does 8 minute abs burn? How to eat healthy to see the results…and so on..

 

 

The 8 minute abs workout targets the abdominal muscles , neglecting the use of equipment or machines and the hard and fast rule to rush to the gym everyday…It can be done at home with simply a yoga mat. This 8 minutes abs workout will target the abdominal muscles through exercises like crunches, reverse crunches, Russian twists, plank, mountain climbing etc.The target of this workout is to utilize each minute effectively in each exercise so as to be satisfied and be contented.Hence let us discuss and go through how 8 minutes abs workout will help us achieve a stronger core and how many calories does it burns!

8 MINUTES ABS WORKOUT…..

 

• CRUNCHES:

1. Lie down on the mat and fold your legs and bring them in a crunching position.
2. Next, put your hands behind the head and lock them .
3. Breathe in and bring your body up to the knees while keeping the legs intact to the ground and exhale.
4. Breathe in while you go down and exhale while you come up.
5. repeat these for 1 minute.

• REVERSE CRUNCHES:

1. Lie down on the mat and keep your hands on the sides.
2. Now place both the hands behind the hips just for the support.
3. Next ,breathe in and raise your both the legs so that the pelvis also gets squeezed while going up and exhale.
4. Now breathe in while going down and repeat the process…exhale as you go up.
5. Repeat this for 1 minute.

 

• RUSSIAN TWISTS:

1. Sit on the mat and bend your knees.
2. Next lean back slightly, keeping your back straight and chest up.
3. In this position you can either use a light weight or just use your hands , twist the torso to the right side while bringing the weight with the hands to the right and simultaneously twist the torso to the left while bringing the weight to the left.
4. Exhale as you twist and inhale while you return to the center position.
5. Repeat this for 1 minute straight.

 

 

• MOUNTAIN CLIMBING:

1. Start with the push up position .
2. fold the right leg and bring it closer to the abs(left leg straight) , alternately with the left leg(right leg straight)
3. It should be done fast.
4. Repeat this for 1 minute straight.

 

• BURPEES:

1. Start by a standing position , then squat down and place both the hands on the floor.
2. Kick your feet back to a push up position, perform a push up, then jump your feet back to the squat position.
3. Lastly, explosively jump with hands overhead.
4. Inhale while starting and exhale as you finish.
5. Repeat this for 1 minute without rest.

 

 

 

• SEATED V-CRUNCHES:

1. Sit on the mat with knees bent and keep your feet flat.
2. Now lean back slightly engaging the core muscles.
3. Lift your feet, extend your legs and torso forminfg a v- shape.
4. Reach towards the feet and then to the starting position.
5. Inhale while coming to starting position and exhale while crunching.
6. Repeat this for 1 minute.

 

• PLANK- SHOULDER TAPS:

1. Start with a push up position, keeping the forearms on the ground.
2. body should be in a straight line from head to heel, engaging the core.
3. Lift one hand from the ground to touch the opposite shoulder while in the plank position.
4. Repeat the same with other hand to touch the opposite shoulder.
5. While doing this alternate tapping , the body should be in a proper plank position.
6. Breathe normally. Repeat this for 1 minute.

 

 

• PLANK:

1. Start with a push up position, keeping the forearms on the ground.
2. body should be in a straight line from head to heel, engaging the core.
3. Hold this position.Keep back straight.Breathe normally.
4. Hold for 30 seconds.
5. Do it twice.

 

 

HOW MANY CALORIES DOES 8 MINUTES ABS BURN?

 

Calories burnt during 8 minutes abs workout or any exercise is variable and thus different for different body types.Here are the factors on which it depends:

• WEIGHT
• INTENSITY
• BMI
• EXERCISES INVOLVED

 

 

On an average, if a person weighs 155 pounds then he or she can burn approximately 50-75 calories during an 8 minutes abs workout!!!

However, if the workout is vigorous and involves high intensity exercises like crunches, plank, burpees etc then the calories burnt can be higher, possibly reaching to 80 -100 calories.

The main thing to keep in mind is that the abs workout targets only the abdominal muscles and hence may not burn as many calories as a full-body workouts or cardio sessions.Therefore to maximize calorie burn , one must combine cardio along with abs workout for optimum results.

HOW DOES WEIGHT AFFECTS CALORIE BURNING?

More the weight of a person, more calorie he or she requires to perform daily activities and maintain bodily functions.Simply speaking, the heavier person will burn more calorie than the lighter one.This is because larger body mass requires more energy to move,support and sustain.Thus, activities like walking, running andeven resting can burn more calories in individuals with higher body weight.

ROLE OF INTENSITY OF WORKOUT IN CALORIE BURNING?

High intensity workout demands more energy and burns more calories per unit of time as compared to low intensity workouts.Intense physical activity triggers the body to tap into its energy reserves,primarily stored as glycogen and fats.HIIT and weight training elevates heart rate and involves multiple muscle group resulting in calorie burn both during and after workout due to “afterburn” effect.

ROLE OF BMI IN CALORIE BURNING:

Individuals with higher BMIs (Body Mass Index) have more body mass to support and burn more calories during physical activities due to increased energy expenditure required for the movement.However, BMI does not account for factors like muscle mass, which can significantly  impact calorie burning.Hence metabolic rate and intensity of workouts remain primary modules for calorie expenditure.

ROLE OF EXERCISES INVOLVED IN CALORIE BURNING:

Cardiovascular exercises like running, rope skipping, cycling etc are renowned for calorie burning as they increase the heart rate and engage large muscle groups resulting in substantial energy expenditure.Strength training boosts muscle mass, leading to increase in basal metabolic rate which ensures calorie burning even when the body is at rest.HIIT involves both cardio and stength training making it highly effective for calorie burning.