Cardio & Ab Workout

Cardio & Ab Workout - Spirit Combat Sports

This is a killer cardio and abs workout that will have you sweating. This routine is designed to get your heart pumping and target your core. It requires some space and will include some jumping, so it’s perfect for garage gyms, basements, or as an outdoor routine. You’re really going to be feeling that burn in your abdominals today as we go through each exercise. 

Let’s go ahead and stretch, drink some water (you’re going to need it) and get ready to power through this one!

Note: You’ll need some equipment for today’s workout, which you can find linked in the exercises below. We recommend setting up the equipment before you begin today’s workout so you can easily move from one exercise to the next. 

Total Time: 30 minutes 

Circuit one (X3): 

  1. High Knees 
  2. Basic Jump Rope
  3. Fit Ball V-Pass
  4. Penguin Crunch
  5. Speed Ladder 2 Step 

Rest 1 minute: 

Circuit two (X3)

  1. Speed Skater 
  2. Speed Cone 
  3. Ab Roller Crunch
  4. Oblique Crunch
  5. Balance Board 

Circuit One (Repeat Three Times) 

High knees (40 seconds)

This is a great warmup exercise to get your blood flowing while strengthening your core. 

  1. Stand with her feet hips-width apart and bring the right knee to the chest as high as you can reach. Bend the left arm in a 90-degree angle. 
  2. Alternate knees and arms, while continuing the movement at a running pace. 


  • If new to high knees, alternate the knee lifts at a marching pace so you can get used to the movement
  • For more lift, hold your hands palm down in front of you and try to touch your knees to your hand.


  • Try to keep your back straight while alternating knees and resist the urge to hunch forward 

Rest: 20 seconds 

Basic Jump Rope (40 seconds)

Jump rope is a classic and fun way to get a high-intensity cardio workout in a short amount of time. Long term jump rope use can also increase your agility and balance. Our official UFC Leather Jump Rope is made from quality heavy-duty leather. It’s easy to adjust to your height and the no-slip grip handles give you secure hold. 

  1. Stand with a nice and tall back and engage your core by bringing your belly button towards your spine.
  2. Start with the rope behind you and from your wrists (not your shoulders) bring the rope around your body as you jump one to two inches off the ground. 


  • If you are new to jump rope (or if you haven’t done it since you were a kid), it may take some time to get the motion down. Start slow and get your form right before increasing speed 
  • For a more advanced movement, alternate weight from one leg to another as your bringing the rope around your body - Also known as the Boxer Step 


  • Swing from your wrists, and not your shoulders 
  • Land on the balls of your feet and not your heels to avoid injury 

Rest: 20 seconds 

Fitball V-Pass (40 seconds)

Fit balls are a great tool for helping you stay stabilized during an exercise, avoid joint strain and help your entire body move as a whole. Spirit Combat offers 3 different size fitballs to suit your needs and body type, from 55cm to 75 cm. 

  1. Lay on your back with your arms extended over your head, holding the ball between your hands. 
  2. Simultaneously lift your legs in a V-shape while lifting your head and neck off the ground, bringing the ball over your head and transferring it to in between your legs.  
  3. Return back to the starting position, but now with the ball between your legs.
  4. Continue passing the ball back and forth.  


  • Dead bug: With your back on the mat bend your legs 90 degrees so your shins are parallel with the mat. Hold the ball against your knees with both hands on the ball. Alternate lowering one leg and the opposite arm. 


  • Try keeping your lower back flushed with the exercise mat during this exercise.  

Rest: 20 seconds 

Penguin Crunch (40 seconds)

Great for the obliques, this exercise is a go-to for all levels. 

  1. Lay with your back flat on the mat and your hands down by your side. 
  2. Move your right hand down and touch your right ankle. 
  3. Repeat on the left side and continue going back and forth. 

Speed Ladder 2 step (40 seconds) 

Speed ladders are not only great for building agility, but they also help increase mental focus and coordination. They’re just plain fun and help break up the monotony of any workout routine! Not to mention, they melt away a bunch of calories! You can purchase Spirit Combat’s UFC ladder here. 

  1. At the start of your ladder quickly place two feet in each square before moving onto the next
  2. Keep it at a fast pace for maximum cardio performance
  3. At the end of the ladder, turn around and repeat the exercise until you are back at the start


  • If you are just getting started with speed ladders, you can start with a one step per square, alternating feet with each square.
  • If you want to step up the cardio, you can do high knees (see exercise one in circuit one) for each square. The higher you raise your knees, the higher the caloric burn. 


  • Stay on the balls of your feet to minimize strain. 

Rest: 1 Minute 

Circuit Two (Repeat three times)

Speed Skater (40 seconds)

Speed Skaters are a great plyometric exercise that help build endurance, balance and speed while strengthening your leg and hip muscles. 

  1. Start in a wide leg stance, and bring your left leg behind you in a reverse lunge position, with the front right knee in a 90-degree angle. 
  2. With most of your energy coming from your right bent leg, hop to the opposite side, bringing your left leg forward and the right leg backward. 
  3. Bend your left leg to a 90-degree angle and repeat the exercises back and forth until complete. 
  4. Your arms should be swinging corresponding to whatever leg is forward at the time (left arm/left leg).


  1. If you are new to speed skaters, you can start at a slower pace and remove the hop from and simply walk into a reverse lunge from side to side. 


  1. Try to keep your spine straight and your gaze forward as you move through the exercise

Rest (20 seconds)

Speed Cones Weave Drill (40 seconds)

Like Speed Ladders, Speed Cones are used by many professional athletes to improve coordination, balance and agility. Spirit Combat’s UFC Speed Cones come in a back of 20 (10 red, 10 black) and a convenient storage and carrying case. 

  1. Line up 6-8 cones in a straight line 4 yards apart
  2. Weave in and out of the cones going around the outside of the cone
  3. When you reach the end run back to the start and repeat 


  • For an extra cardiovascular boost add another cone 10 yards away from the final cone and sprint to it once you complete the weave

Rest (20 seconds)

Ab Wheel Knee Roll Out  (40 seconds)

Ab wheels are a great way to increase the intensity of any abdominal exercise, as well as increasing your balance and upper body strength. You can purchase Spirit Combat’s Ab Wheel here. It’s ergonomic non-slip grip and smooth roll out, helps you maximize your stability so you can complete any ab wheel exercise with complete confidence. 

  1. Start on your knees with your toes planted firmly on the ground 
  2. While grasping the Ab Wheel firmly with both hands in front of you, roll out as far as you can without arching your back 
  3. Roll back towards your knees and repeat the process 


  • If new to the ab wheel, you can try a simple Ab Wheel Plank. Start on all fours holding the wheel in front of you. Get into a plank position lifting your entire body off the ground and hold the position for 40 seconds. 

Oblique Crunch (20 seconds left side, 20 seconds right side)

Oblique crunches help target your pesky love handles to help tone and trim your waist. 

  1. Start laying on your back with both feet on the floor. Bend your left leg over the top of your right thigh, creating a triangle shape with your left leg. 
  2. With both hands behind your head, bring your right elbow to touch your left knee in a crunch, then release. Do this for twenty seconds
  3. Repeat on the right side. 


  • If you are experiencing some knee strain,  you can try this alternative. Lay flat on your back, bend both your knees and bring both legs to the left side. With both hands behind your head, gaze forward and lift your head and shoulders off the ground. 


  • Avoid bringing your chin to your chest while doing the crunch, as this will cause strain on the neck. Try imagining there is a baseball between your chin and chest as you raise your head and shoulders off the ground. 

Balance Board Front-to-back (40 seconds)

There are countless benefits of incorporating a balance board into your workout regiment. They’re great for improving core strength and stability, and help improve your balance and focus for yoga workouts. Our UFC Balance Board has superior non-slip grip and a 360-degree plane for balance and strength training. 

  1. Start with your feet on the board at hip’s width and arms by your side to find your balance
  2. Slowly tilt the board forward until it touches the floor 
  3. Tilt the board backward until it touches the floor behind you
  4. Tilt it back and forth until complete


  • If new to the balance board, finding stability may be your biggest challenge. Instead of rolling back and forth, try just remaining still on the board for 40 seconds. 
  • To make this exercise more intense raise both your arms out to the side 


  • Balance boards require some trial and error as you get used to them. There’s no shame in holding onto a wall for support as you master the board. 
  • Keep your back straight and try fixating your gaze on a stationary spot in front of you to help you focus.