The Ultimate Outdoor Intervals Routine, One Month to a Flatter Belly

Fitness

One Month to a Flatter Belly

Getting rid of your pooch doesn't have to be grueling. Try these surprisingly easy nutrition tips and ab workouts for women to get a gorgeous-looking midsection in time for bikini season

April 17, 2012 | by Kristen Oldham Giordani | 88 COMMENTS

The Ultimate Outdoor Intervals Routine

Grab a watch and hit the pavement or trail. Do this cardio routine four times a week. It takes 20 minutes total.

Jog for 30 seconds

Sprint for 30 seconds

*Repeat these intervals for the full 20 minutes.

SEE NEXT PAGE: How to strength train

4 of 11

leave a comment

View old comments

Thanks

by EricaF123 Tuesday, January 1, 2013 at 06:43AM Report as inappropriate

really good plan. love how it addressed strength training, cardio, and diet!

by sportimonki13 Monday, December 31, 2012 at 12:01AM Report as inappropriate

Great tips

by NillaButterfly Monday, December 24, 2012 at 09:01PM Report as inappropriate

This article had some really good tips, staying on a "healthy" diet is my biggest challenge :(

by MizzPink Tuesday, December 18, 2012 at 07:22AM Report as inappropriate

I like the tip on eating five small meals a day. That will definitely keep me from overeating after each workout.

by Omi Monday, November 5, 2012 at 10:32AM Report as inappropriate

I do jog but not everyday. I would like to find different foods to eat and try to loose my tummy for next year!

by Omi Monday, November 5, 2012 at 10:25AM Report as inappropriate

I will give this a try. I really need to lose my belly fat

by gift_ele Thursday, October 18, 2012 at 11:54AM Report as inappropriate

I am going to take this 30 challenge! Cardio, here i come!

by danny54f Friday, October 12, 2012 at 08:18AM Report as inappropriate

While I do like this article, I think just about every article like this that I read say basically the same thing. My problem with exercise is that I can never motivate myself. I think an article on that would help us out :)

by KMal Friday, September 28, 2012 at 09:06AM Report as inappropriate

Every time I read one of these articles, I think there's something magical waiting for me - but I guess the universe is intent on telling me that maybe I just need to work on what I already know.

by schien Wednesday, September 12, 2012 at 04:10PM Report as inappropriate

by anthony123_ Wednesday, September 5, 2012 at 04:24PM Report as inappropriate

Good article with good tips.

by CaroleVonAllten Tuesday, August 28, 2012 at 06:38AM Report as inappropriate

Great article and the 3 simple strength training moves are exactly what my trainer recommends.

by RoleModel Monday, August 27, 2012 at 10:45PM Report as inappropriate

Plot twist: Exercise helps reduce fat and improves overall health. Shocker!!

by hiddenexpose Monday, August 20, 2012 at 01:04PM Report as inappropriate

hmm thanks

by Nicole2814 Wednesday, August 1, 2012 at 08:28PM Report as inappropriate

running is the answer!

by LittleBunny Tuesday, July 31, 2012 at 04:20PM Report as inappropriate

thanks. I'm saving this article.

by asiagirl4ever Tuesday, July 17, 2012 at 09:50AM Report as inappropriate

great tips ,thanks.

by mlira Monday, July 9, 2012 at 04:16PM Report as inappropriate

These are great tips but pretty general. Eat less, do a little walking, squats and pushups. The hardest part is the motivation to do it!

by flirtygirl214 Monday, July 2, 2012 at 03:37PM Report as inappropriate

Great tips! Full of useful information, now I just need to motivate my butt to get off the computer and go do it

by mrselliott08 Sunday, June 17, 2012 at 12:50PM Report as inappropriate

thanks

by Nicole2814 Tuesday, May 29, 2012 at 06:13PM Report as inappropriate

hm nice

by Nicole2814 Monday, May 21, 2012 at 07:59PM Report as inappropriate

Ugh i struggle with push ups! lol

by ladyboarder9669 Monday, May 7, 2012 at 12:39PM Report as inappropriate

Very inspiring

by CaroleVonAllten Monday, May 7, 2012 at 11:13AM Report as inappropriate

This will be apart of my thinspiration

by modinosaur Thursday, April 26, 2012 at 08:13PM Report as inappropriate

wish i could start doing this right now...

by charlize_adrienne Wednesday, April 18, 2012 at 01:38AM Report as inappropriate

Great article! I like the very last tip about lemon water--I didn't know that!

by tallredamanda Thursday, March 22, 2012 at 10:05AM Report as inappropriate

another great tip is to eat fiber! But remember to drink lots more water if you do.

by seaorchid05 Tuesday, March 20, 2012 at 12:10PM Report as inappropriate

Great Workout and mealplans, this was very helpful information, thanks for the tips!!!

by mariaguerrero Monday, March 19, 2012 at 10:49PM Report as inappropriate

A great article...Thanks for the tips!

by powerwoman033 Monday, March 12, 2012 at 07:06PM Report as inappropriate

yay

by jrp4621 Saturday, March 3, 2012 at 05:26PM Report as inappropriate

help great

by Nicole2814 Friday, February 3, 2012 at 04:50PM Report as inappropriate

The lemon water trick is super easy, so helpful!

by sportimonki13 Wednesday, January 18, 2012 at 09:08PM Report as inappropriate

i say eat more fiber, and do shimmy or belly dancing work outs.

by Minibear Saturday, January 7, 2012 at 12:59PM Report as inappropriate

brilliant article, thanks for the tips :) good to hear after cardio interval tips!

by RaraGiggles89 Thursday, January 5, 2012 at 04:36AM Report as inappropriate

Hmm I didn't know jogging and walking for a 15 seconds is beneficial, seems like a lot of work just trying to switch the treadmill between the two inclines. Although I'm all up for drinking lemon water!

by MissXu Friday, December 16, 2011 at 08:30AM Report as inappropriate

Great plan. I tend to fall off track always after seriously attempting something. Should follow it strictly...

by ebbsandtides Tuesday, December 13, 2011 at 10:52AM Report as inappropriate

im startin this today.

by sweetheart2261 Wednesday, November 23, 2011 at 11:20AM Report as inappropriate

Great comprehensive plan!

by LittleBunny Monday, November 21, 2011 at 03:55PM Report as inappropriate

great tips! I love the ballet idea, think I'll try it.

by freeme1 Sunday, October 16, 2011 at 01:34PM Report as inappropriate

I love the idea of doing ballet. I may purchase the dvd. Looks fun.

by freeme1 Sunday, October 16, 2011 at 01:27PM Report as inappropriate

I've heard of the lemon water before, but never thought it actually worked. Good to know

by gita_spencer Sunday, October 9, 2011 at 10:55AM Report as inappropriate

I do not agree with getting away from weight machines. You will not gain muscle mass unless you are taking supplements and maintain a diet to build muscle like a body builder. It is also important to note that women's muscles do not form the same way that a man's does. I have used weight machines for years and I have never had issues with looking or feeling bulky. If you do go to a gym, talk to a personal trainer about this, a lot of times they will give you some free advice. I have had 3 trainers tell me the same thing, which is where I am getting this information.

by rla Thursday, October 6, 2011 at 02:03PM Report as inappropriate

Totally love this workout. I have been doing it for about a week and I can definitely feel it afterwards. It can be hard if you dont usually workout, but if you do your best and work on it you can be a pro at it!

by rla Monday, October 3, 2011 at 07:13PM Report as inappropriate

Pull ups and pushups can be so discouraging when you're first starting to work out. Doing the assisted pullups on the machine and the chest press are good ways to start easy and then work your way up.

by LipglossandSpandex Wednesday, September 21, 2011 at 11:16PM Report as inappropriate

Thanks for the good information. I already do most of these. I will try more because I'm still struggling.

by muellsrus Tuesday, September 20, 2011 at 07:07PM Report as inappropriate

Good tips!

by volta Tuesday, September 20, 2011 at 02:41PM Report as inappropriate

the treadmill routine makes it a little less boring

by gisellemarie Friday, September 16, 2011 at 01:48PM Report as inappropriate

I love the tips about outdoor running and lemon water! So easy to do!

by vfalkow Thursday, September 8, 2011 at 02:55PM Report as inappropriate

I want to try these. I'm thinking you might have to start out at your own pace for some of the cardio but if it gets results, the hard work is worth it in the end.

by taryn.romero Monday, August 22, 2011 at 07:33AM Report as inappropriate

love this haha good to know..

by maribel_madera Friday, August 19, 2011 at 04:28PM Report as inappropriate

by doglova Friday, July 22, 2011 at 02:14PM Report as inappropriate

Like the idea of short bursts of cardio...I have been doing 10-15m intervals at the beginning and end of my workouts, but I will give this a try and see what happens! I recommend water with lemon, a splash of apple vinegar, and honey (or agave)...it is one heck of a metabolism booster! I will be trying the dietary flush before meals too, I have always wondered when to use those!

by naomi_taylor Monday, July 11, 2011 at 10:32AM Report as inappropriate

A lot of people do cardio, but not everybody does it and diets. They both go hand in hand. you should do about 30 minutes of cardio 3-5 times a week.

by jerimiah_ayala Monday, July 11, 2011 at 08:12AM Report as inappropriate

I do cardio and strength but have hit a plateau. I'll try the lemon water idea and see if that gets rid of the pudge!

by braveslady Monday, July 11, 2011 at 07:04AM Report as inappropriate

I love the idea, but I have tried to do cardio and it is not getting rid of my stomach from having five kids. I really need help with this situation.

by CherrieRoush Monday, July 11, 2011 at 05:52AM Report as inappropriate

I will definitely be trying this out. I've tried the P90x but it's too advanced for me. This seems more my style than any of the exercising videos that i've seen.

by sassym0mma09 Sunday, July 10, 2011 at 07:08PM Report as inappropriate

Love the cardio ideas, but don't know if strengthening exercises will do the trick.

by dianach Sunday, July 3, 2011 at 10:25PM Report as inappropriate

This is not the first I've heard of the lemon water tip. Time to try it!

by Amy0701 Saturday, July 2, 2011 at 05:42AM Report as inappropriate

very helpful!!

by Aymee Friday, July 1, 2011 at 06:42PM Report as inappropriate

Very helpful, I ALWAYS drink water with lemon and it really does work!

by BellezzaBeauty Friday, July 1, 2011 at 04:13PM Report as inappropriate

When I had a personal trainer, we did a lot of these excercises. The first few days my legs were in so much pain but once you stick to the routine, your legs will look awesome.

by gaej19 Wednesday, June 22, 2011 at 03:26PM Report as inappropriate

super helpful!!!!

by jliz Monday, June 13, 2011 at 06:27PM Report as inappropriate

things like this temp me to throw myself on the floor and do crunches - not good for my bad back

by talecon Sunday, June 5, 2011 at 05:43AM Report as inappropriate

very helpful

by porsha_coleman_mcdaniels Saturday, June 4, 2011 at 10:59PM Report as inappropriate

i like watching workout videos for abs. one of my faves is the billy blanks tae bo abs dvd. it combines cardio and ab moves just like this article suggests.

by kenya Saturday, June 4, 2011 at 10:39AM Report as inappropriate

Helpful!

by nikkmichele Saturday, June 4, 2011 at 08:50AM Report as inappropriate

Very helpful article!

by BellezzaBeauty Saturday, June 4, 2011 at 01:56AM Report as inappropriate

Fairly useful.

by LipglossandSpandex Friday, June 3, 2011 at 09:58PM Report as inappropriate

Love it

by doglova Monday, May 30, 2011 at 01:17AM Report as inappropriate

I love lemon water! And I love how this article plans out a workout routine for you... the hardest part is figuring out what you need to do and they've done it for you!

by jhana011 Friday, May 27, 2011 at 06:37PM Report as inappropriate

Digestive enzyme? Ha I would rather let my own system work it out. Whatever and however I do I cannot do a perfect push ups though.

by ebbsandtides Friday, May 27, 2011 at 09:47AM Report as inappropriate

great tips must try some.

by sandyc Thursday, May 19, 2011 at 05:23PM Report as inappropriate

Really great tips!

by tiffany_gallehugh Thursday, May 19, 2011 at 05:21PM Report as inappropriate

I will try lemon water again. I like the food tips and i know working out will help increase energy.

by elena62 Monday, May 9, 2011 at 01:34PM Report as inappropriate

Great tips! I know that intervals are the best to doing cardio to burn the most calories. I think a lot of us forget how important strength training is. Cardio and strength training are both very important to help build muscle and burn fat.

by ladyboarder9669 Thursday, May 5, 2011 at 08:15AM Report as inappropriate

i remember the days when i was younger with a flat belly

by yvette_jones Wednesday, May 4, 2011 at 02:36PM Report as inappropriate

I LOVE ZUMBA FOR THE WII it trys to kill me once in a while but thats cause im outta shape

by lelalu100 Tuesday, May 3, 2011 at 08:03PM Report as inappropriate

I avoid eating past 6 pm at the latest to avoid food bloat, but if you want to lose body fat that cardio time needs to be at least 30 minutes, 5 times a week in addition to any other exercise. Fat is fat. Just walking outside for at least an hour most days will pretty much eliminate any excess without the need for a strict diet.

by deborah_taylor Tuesday, May 3, 2011 at 03:47PM Report as inappropriate

I never knew that lemon water could help you lose weight!

by voyager24 Tuesday, May 3, 2011 at 12:51PM Report as inappropriate

Yeah I need to do something with my big as gut. Been working on it now for a month.

by Tessiemae Tuesday, May 3, 2011 at 11:50AM Report as inappropriate