Printable 30-Minute Interval Workout for a Flat Stomach

Bridge with Side Reach

Lie on your back with your knees bent, feet planted firmly on the ground a few inches from your glutes and arms out like a "T." Engage your core and lift your back and glutes off the ground. Hold. Take your right arm and reach it up and over toward your left hand. Return your right arm and repeat the same thing with your left arm. Return your left arm and lower down. Repeat this movement for one minute.

Jumping Jacks

Try to do as many jumping jacks as you can in 30 seconds. This will get your heart rate up.

Speed Skaters

Stand tall, feet hip-width apart. Bring your right leg behind your left and try to reach your left toe with the right hand. Jump off of your left foot and land with your right foot while your bring the left leg behind the right. Reach for your left foot with your right hand. Repeat this movement as fast as you can for one minute.

Jumping Jacks

Try to do as many jumping jacks as you can in 30 seconds.

Double Side Oblique Plank—Knee to Elbow

Start in a plank position. Bring your right knee to your right elbow. Return your right foot to meet your left, but don't put it on the ground just yet. Bring the right knee to your right elbow again. Then return it to the ground and repeat that movement on the left side. Do this for one minute.

Jumping Jacks

Try to do as many jumping jacks as you can in 30 seconds.

Curtsy Lunge with Circular Med-Ball Overhead Arm Press

Stand tall, feet hip-width apart. Hold a medicine ball straight up over your head. Bring your right foot behind your left and curtsy. As you curtsy, bring your arms over toward the left and lower the ball toward your oblique. In a circular motion, lift the medicine ball up and over toward your right side as you bring your left leg behind your right, and curtsy. Repeat this 20 times.

Jumping Jacks

Try to do as many jumping jacks as you can in 30 seconds.

Side Steps (with or without band)

Stand tall, feet hip-width apart. Slightly lower down like you're sitting in a chair. Take a step out toward your left, remain low, and bring your right foot to meet your left. Repeat this 10 times on this side and then repeat 10 times the other direction. For an added challenge use a resistance band.

Jumping Jacks

Try to do as many jumping jacks as you can in 30 seconds.

Repeat this circuit three times with a one-minute rest between each round.

Print this workout to take with you wherever you go.

Note: Always speak to your doctor before beginning a new fitness plan.

Make this your fittest fall with our 30-minute workouts. These fall fitness routines challenge and sculpt your muscles, boost performance, and blast calories to help you reach your goals all season long.

Pair this with the Early Riser Power Smoothie.

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About the Author

Fara Rosenzweig

Fara Rosenzweig is the Lifestyle Editor for Active.com. She is a fitness fanatic, yogi and runner who loves to try new activities. Follow Fara on Google+ or twitter @FJRose.
Fara Rosenzweig is the Lifestyle Editor for Active.com. She is a fitness fanatic, yogi and runner who loves to try new activities. Follow Fara on Google+ or twitter @FJRose.

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