There are many introductory sites regarding how to get a six pack in 3 minutes and what role exercise plays.
But there are also a couple specific programs that you should know in order to get started.
Regarding the HIIT (High Intensity Training) route, there are 3 main options for workout regimes. These revolve around working hard for a period of time, resting, and then repeating that process for a certain amount of time or repetitions.
Read on for more information about the three best exercise regimes for your stomach:
# 1 Circuit Training
Circuit training entails hopping from one exercise to the next with little or no rest time. With circuit training you can get both the benefits of weight lifting and cardiovascular exercise to a certain degree, and thus is a great hybrid exercise.
For example, a circuit training regime may look like:
Inclined press up
You would start the above circuit with push ups, and then move onto the next exercise after you have gone for a certain period of time or a certain number of repetitions.
One could also adapt this regime to make it more suitable to beginners – push ups x 10, 30 second – 1 minute rest, dips x 10, 30 second – 1 minute rest, etc.
Once the circuit has been completed you then repeat it again as many times as desired.
When wondering how to get flat abs circuit training is a great regime, but there are two other great options as well.
# 2 Tabata Training
Tabata training can be advanced for some, but here is a brief introduction to some workouts which are a simple intro to high intensity training.
The idea of Tabata training is that you alternate periods of high intensity with low intensity or rest.
Tabata workouts usually look like this:
20 seconds of working out (as hard as you can go) followed by 10 seconds rest (or low intensity if it’s running or on the elliptical).
20 on / 10 off / 20 on / 10 off for a total of 8 rounds.
8 Rounds, for a total of 4 minutes.
The best thing about Tabata training is that research has shown that 4 minutes of tabata training is as effective as 45 minutes of running at a steady state. It’s powerful.
Tabata training is a massive time saver and will go a long way towards learning how to get a six pack in 3 minutes.
There are two Tabata regimes that are typically recommended:
Tabata Sprints – Running, or using an elliptical machine
Bodyweight exercise Tabata – Burpees or bodyweight lunges/squats
Remember the tabata guidelines above, for example: 20 seconds of lunges, then rest 10 seconds, 20 seconds of lunges, rest 10 seconds for a total of 8 sets.
The benefits of these high intensity sessions far outweigh those of prolonged cardiovascular exercises and save time.
# 3 The Beginner Way (Steady State Cardio)
The third option for how to get a six pack in 3 minutes is low-intensity prolonged cardio, for example running for 45-60 minutes.
A good rule for a great fat cutting regime is this: 3 days of weight lifting, 3 days of cardio. If you are serious about learning how to get a six pack in a month, weights 3 days a week and 3 days a week of steady state cardio is more than sufficient assuming you have the pre-requisite diet down.
Remember that exercise workouts alone aren’t the key to giving you a six pack – they are worthwhile and will help lose body fat, but diet will control 90% of the results by itself.
For more information and killer resources, please visit Modern Health Monk.