Looking to strengthen your legs and abs? Aerobic exercise is an excellent way to get your heart pumping and build endurance. Not only that, but it can also help tone and strengthen your muscles, including your legs and abs.

Follow this intense aerobic routine to give your lower body and core the challenge they need.

Warm-Up

Before diving into any intense workout, it’s important to properly warm up your muscles to prevent injury. Start with a light jog or brisk walk for around 5-10 minutes to get your blood flowing.

Afterwards, spend a few minutes stretching out your legs, hips, and core.

Cardio Circuit

For this intense aerobic routine, we’ll be doing a cardio circuit that will get your heart rate up and challenge your endurance. Perform each of the following exercises for 60 seconds before moving onto the next one. Repeat the circuit 3-4 times:.

1. Jumping Jacks

Stand with your feet together and arms by your sides. Jump both feet out to the sides while simultaneously raising your arms above your head. Jump back to the starting position and repeat for 60 seconds.

2. High Knees

Stand with your feet hip-width apart. Lift your right knee up towards your chest and quickly switch to your left knee. Keep alternating knees as quickly as possible for 60 seconds.

3. Burpees

Start in a standing position. Drop down into a plank position, do a push-up, jump your feet back up towards your hands, and then jump up straight into the air. Repeat for 60 seconds.

4. Jump Squats

Stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground, then jump up as high as possible. Land softly and immediately squat down again. Repeat for 60 seconds.

5. Mountain Climbers

Start in a plank position. Quickly alternate bringing your knees up to your chest as if you were climbing a mountain. Continue for 60 seconds.

Abs Circuit

Now that your heart rate is up, it’s time to focus on training your abs. Perform each of the following exercises for 60 seconds before moving onto the next one. Repeat the circuit 3-4 times:.

1. Bicycle Crunches

Lie flat on your back with your hands behind your head. Lift your shoulders off the ground and bring your right elbow to your left knee while straightening your right leg. Switch sides and repeat for 60 seconds.

2. Leg Raises

Lie flat on your back with your hands by your sides. Lift both legs up to form a 90-degree angle with your body. Slowly lower them back down to the ground, keeping them a few inches off the floor. Repeat for 60 seconds.

3. Russian Twists

Sit on the ground with your legs bent and feet flat on the floor. Lean back slightly and lift your feet off the ground. Hold a small weight with both hands and twist your torso to the left, then to the right. Repeat for 60 seconds.

4. Plank with Knee Taps

Start in a plank position. Keeping your core engaged, bring your right knee up to tap your left elbow. Return to plank position and repeat with your left knee and right elbow. Continue alternating for 60 seconds.

5. Reverse Crunches

Lie flat on your back with your hands by your sides. Bring your knees up towards your chest, then use your core to lift your hips off the ground. Lower back down and repeat for 60 seconds.

Cool-Down

After an intense workout like this, it’s important to give your body a proper cool-down. Spend around 5-10 minutes stretching out your legs, hips, and core to prevent muscle soreness and speed up recovery.