Intermediate abs workout for weight loss

weight lossIntermediateAllUpdated 27/02/2026

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Goal

Increase energy expenditure and cardiovascular fitness through intervals and full-body work. Intermediate session: abs level middle. Combine compound exercises and cardio to raise your heart rate efficiently. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

#1Beginner

Crunches

3 setswith medicine ball. Coges the ball with the arms extended and subimos with the, apuntado to the techo. to the completar 25 repeticiones, soltamos and completamos 15 without weight.

Leg raise with waist rotation in suspension

#2Beginner

Leg raise with waist rotation in suspension

3 setsSuperserie with leg raise in suspension. 3 lateral/6 central/3 lateral.

Leg raise bent in suspension

#3Intermediate

Leg raise bent in suspension

3 setsSuperserie with leg raise with twist. 1 extended, 1 bent, 1 extended, 1 bent... up to do 5 of each.

Steps of bear or bear crawls

#4Beginner

Steps of bear or bear crawls

3 sets20 reps20 by side. without desplazamientos.

Lower-back extension in chair Roman

#5Beginner

Lower-back extension in chair Roman

3 sets15 repsweighted.

Superman or lower-back extension

#6Beginner

Superman or lower-back extension

3 sets10 repsUnilateral. Elevas leg left and arm derecho. 10 by each side.

Plank with support of forearms

#7Beginner

Plank with support of forearms

3 sets60 reps

Stretch of abs the torso in extension

#8Beginner

Stretch of abs the torso in extension

Stretch of abs and flexors of the hip

#9Beginner

Stretch of abs and flexors of the hip