- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Purely Abs and Cardio 43-min Workout
43 min
·
12 exercises
Today, get yourself down to that place where you have a bit of space to perform this purely abs and cardio workout! Whether it be the park, the beach, or the playground! Come rain or shine (just be careful if there's lightening!).
Perform 2 sets of these, then pick yourself up and complete the light run!
0:30 rest
4 minutes of light jogging before your next activity.
0:30 rest
Easily complete 20 reps before getting back to the abs!
0:30 rest
Perform 2 sets of these, then get on to run number 2.
0:30 rest
Aim to run this at a slightly quicker pace than the last one.
0:30 rest
Make these nice and high. Really aim to feel the stretch in your glutes!
0:30 rest
That's 20 reps per side per set before run number 3!
0:30 rest
Now, make this run your quickest pace yet! Can you go faster than before?
0:30 rest
A big push, go on!
0:30 rest
Your final ab exercise of the day!
0:30 rest
Bring this down to a cool-down pace. You're on fire!
0:30 rest
We couldn't possibly give you 50 burpees... not yet.
About this workout
Purely Abs and Cardio 43-min Workout is a free 43 min workout plan with 12 illustrated exercises for your abs, cardio and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 43 min
- Exercises: 12
- Training focus: Abs, cardio and legs
- Equipment: NO EQUIPMENT
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Purely Abs and Cardio 43-min Workout take?
The full workout takes about 43 minutes, covering 12 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your abs, quadriceps, glutes & hip flexors, obliques, hamstrings. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Purely Abs and Cardio 43-min Workout
43 min
·
12 exercises
Today, get yourself down to that place where you have a bit of space to perform this purely abs and cardio workout! Whether it be the park, the beach, or the playground! Come rain or shine (just be careful if there's lightening!).
Crunches
Perform 2 sets of these, then pick yourself up and complete the light run!
Primary muscle group(s):
Abs
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Primary muscle group(s):
Abs
- Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
- Outstretch your arms above your chest so that they run parallel to your legs.
- Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
- Lower your shoulders back to the floor to complete one rep.
Cardio – Running / Treadmill
4 minutes of light jogging before your next activity.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Jumping Jacks
Easily complete 20 reps before getting back to the abs!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Lying Leg Raises
Perform 2 sets of these, then get on to run number 2.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
Cardio – Running / Treadmill
Aim to run this at a slightly quicker pace than the last one.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
High Knees
Make these nice and high. Really aim to feel the stretch in your glutes!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Alternate Heel Touches
That's 20 reps per side per set before run number 3!
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Cardio – Running / Treadmill
Now, make this run your quickest pace yet! Can you go faster than before?
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Butt Kicks
A big push, go on!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Flutter Kicks
Your final ab exercise of the day!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
Cardio – Running / Treadmill
Bring this down to a cool-down pace. You're on fire!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Burpees
We couldn't possibly give you 50 burpees... not yet.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
- In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
- Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
- Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
- Complete 1 full push up.
- Jump your feet forward to just behind your hands.
- Use an explosive motion to push through your heels and return to the start postion.
- Repeat.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
- Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
- Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
- Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Workout done!
Exercises done
of 12
Total time
Access 1000+ more workouts, build your own plans and track progress with Fit
Start my free week
Free 7-day trial • No charge today
We're not done yet!
Exercises done
of 12
Approx. time left
32:15
You can switch gender of illustrations here
Got it
Swap that with...
What's new
Recently added
- Copy calendar contents between clients (Jan 19)
- Disable messaging for individual clients (Jan 19)
- Sort your client list in a few practical ways (Jan 19)
- Message multiple or all of your clients at once (Jan 17)
- 10 new exercises (Jan 10)
- Sidebar 'notepads' for privates notes (Dec 23)
- Supersetting functionality (Nov 22)
- 15 new exercises (Nov 12)
- Clients can now move workouts (Nov 7)
- 15 new exercises (Oct 10)
- 9 new exercises (Sep 14)
- 10 new exercises (Aug 30)
- Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
- Your branding in client email notifications
- Share workouts on Pinterest
- Tools and resources to help you find new clients
Get more updates on Twitter
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
You've used your
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
Free 7-day trial • No charge today
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
, join thousands of users worldwide!
★★
★★
★★
★★
★★
4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
popular option
One step at a time
$9.95
per
month
month
billed monthly
Where should we send
the workout link? 📲
the workout link? 📲
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
number will remain private. 🔒
Delete forever?
Yep, toss it!