No matter if you’re a male or female, we all want to get a six pack, preferably in a month, and in the comfort of our own home.
Whether you’re a 14 year old teenager or a 45 year old man, you want to get that 6 pack quickly, and with only having to do a limited number of ab workouts per week.
Here’s the situation:
Summer is almost here. You haven’t done anything to get ready for swimsuit season. Daylight savings time has passed and it’s starting to warm up outside. Summer will be here in a little over 2 months.
You stand in the mirror and tell yourself that this is the summer you’re going to break out the 6-pack. Not the 6-pack of beer, you’re going to have washboard abs you can show off at poolside.
So how are you going to get there?
In order to get a six pack in a month, whether you’re male or female, you need to do more cardio, do challenging ab exercises, do HIIT workouts, eat a healthy, protein packed diet and eliminate poor cheat days from your weekend.
The elusive 6-pack is possible. You need to concentrate and hit it hard for the next 2 months. It’s all about staying focused, consistent, and disciplined.
Focus on the 5 steps below and you’ll be on your way learning:
How to Get a Six Pack in a Month as a Male or Female
Step #1 to Quickly Get 6-Pack Abs: Do More Cardio
If you want to get a six pack in a month, you need to run, swim, bike, row, and walk as much as possible. Do anything to get your heart pumping for an extended period of time. You’re going to need to burn as many calories as possible, so the more cardio you can get in the better. Just be careful that you don’t overdo the joint pounding activities such as running and mix in healthy, low impact joint exercises such as swimming or the elliptical. One study showed that doing cardio exercise 3-4 times per week significantly decreased belly fat.
- Hiking is going to enable a 200 pound person to burn about 546 cals/hr. Go to a lake, hill, or mountain and get to moving. The greater the elevation difference in the hike, the better.
- Bicycling at a leisure pace will enable a 200 pound person to burn about 364 cals/hr. Find a team of people and go cycling every morning as the sun is coming up. There are tons of people in my area that ride together. Transform any sedentary town into an active town and start a cycling trend.
- Swimming laps will enable a 200 pound person to burn about 528 cals/hr. Swimming is awesome for the joints. It’s low impact and keeps your joints mobile and fluid. Join a gym with a pool and start swimming as many laps as you can.
- Rowing at a moderate pace will enable a 200 pound person to burn about 365 cals/hr. Mix in some intense intervals and you can burn so much more. A rowing machine can be one of the more inexpensive cardio machines so find one and get to rowing.
- Downhill skiing will enable a 200 pound person to burn about 391 cals/hr. Start churning out those blues and blacks and the calorie burn sky rockets, helping you on your way to those 6-pack abs.
Step #2 to Quickly Get 6-Pack Abs: Do Ab Exercises
Females and males alike need to do crunches, oblique twists, planks, and pikes if you want to get that six pack in a month. You’re going to need do them all weighted if you want to get a 6-pack quickly and in a short amount of time. Go from one to the next and complete a circuit. Take a short break and jump back into it. If you want your abs to look good they need to be strengthened and toned. Most of these ab exercises can be done at home or in the gym.
A list of 50 ab exercises that will help you get a 6-pack fast include:
- Pushup jacks
- Side planks
- Spiderman planks
- TRX pikes
- Tuck jumps
- Swim sprints
- Rollout abs
- Mountain climbers
- Renegade row
- Knee tucks
- Russian twists
- Turkish giddup
- Knee raises
- Bicycle crunches
- Side raise
- Wheel barrel
- Flutter kicks
- Hanging knee raises
- Inch worms
- Oblique chops
- Bear crawl
- Dead bug
- Kneeling wood chop
- High boat, low boat
- TRX body saw
- Side bend
- Hollow body rock
- Situp to ball throw
- Leg raise
- Plank shoulder taps
- Hollow hold
- Superman plank
- Pallof press
- Cable crunch
- Dragon flag
- Decline situps
- Plank rope pull
- Rope slams
- Twisting wall balls
- Reverse crunch
- Bird dog crunch
One exercise ball that I really like is the URBNFit Exercise Ball. This gym grade fitness ball uses high quality PVC material and can hold up to 2000 lbs. Use this ball in the office, at home, and at the gym.
Step #3 to Quickly Get 6-Pack Abs: Do HIIT Workouts
The fastest way to get six pack abs in a month is with HIIT training. H.I.I.T. (High Intensity Interval Training) is going to be your best bet for scorching those calories. All your workouts should be tailored in this style to make sure you are getting the most bang for your buck. With a HIIT workout, you are going to be doing intense bursts of exercise, followed by short rests. You want to be working as hard as you can during the exercise times. By doing this, you will create an after-burn affect that will help you burn calories even after your workout. One study showed that men who performed HIIT training for 20 minutes, 3 times per week lost an average of 4.4 pounds and saw a 17% decrease in belly fat over 12 weeks.
HIIT Training Methodology:
If you want to make the most out of your HIIT workout, you need to mix in your HIIT training with your traditional workouts. If you are doing 30 second planks, pair a 30 second HIIT row interval with that. During your row, go as hard as you can for the 30 seconds, then go right into your plank and get your breath back. This way you are scorching the fat while training the abs and back at the same time.
You can do this with any combination of exercises. Maybe after a round of shoulder presses, you jump on the bike and cycle as hard as you can for 60 seconds. Just remember to be efficient. Take the weights and put them right next to your cycling equipment so you waste as little time as possible.
If you need some quality equipment for your HIIT workout, check out my article: Top 20 Pieces of Functional Training Equipment for Home Gym
Step #4 to Quickly Get 6-Pack Abs: Fix Your Cheat Days
In order to get a six pack without dieting, you need to fix your cheat days. If you absolutely need a cheat day on the weekend to keep you motivated, try something like tequila instead of other liquor and beer. Tequila has less calories and even ingredients that may help you burn fat. Don’t let your friends persuade you to shotgun beer and suck down margaritas. Pick a simple low calorie option like tequila.
Step #5 to Quickly Get 6-Pack Abs: Cut the Crap, Eat Perfectly
Last, if you truly want to get a six pack in a month, you need to eliminate all processed, sugary, and unhealthy food from your diet. Abs are made in the kitchen and you will never get a 6-pack if your diet is not perfect. Eat fresh, frozen, nutrient dense foods at home and avoid restaurants as much as possible. One study found that people who consumed a high amount of refined grains tended to have a higher amount of belly fat compared to those who ate whole grains.
If you have a hard time getting nutrients into your body on a daily basis, try Organifi Green Juice, one of my favorite green superfood powders. It is a green drink that in my opinion has the best taste, ingredients, is gluten free, vegan, dairy free and soy free. It has nutrients like spirulina, chlorella, wheat grass, Matcha green tea, coconut water powder, ashwagandha, beet juice powder and turmeric powder, all organic.
Summary: How to Get a Six Pack in a Month (Male or Female)
6-pack abs are hard to get in only 1 month’s time. They are especially hard if you are not disciplined in eating right and exercising on a consistent basis. Work hard, eliminate laziness, unhealthy foods, and distractions and you will be on your way to a new body and a new you on the beach and in the sun. There will be no reason for you to keep that shirt on this summer.
What are your health/body goals this year? Are you taking steps to accomplish them? Let me know below!