How to get six packs in a month

1. Do More Cardio

Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate.

Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs.

Studies show that cardio is especially effective when it comes to reducing belly fat, which can help make your abdominal muscles more visible.

One small study showed that doing cardio exercise three to four times per week significantly decreased belly fat in 17 men (1Trusted Source).

Another review of 16 studies found that the more cardio exercise people did, the greater amount of belly fat they lost (2Trusted Source).

Try to get in at least 20–40 minutes of moderate to vigorous activity per day, or between 150–300 minutes per week (3Trusted Source).

Activities like running, walking, biking, swimming or engaging in your favorite sports are just a few easy ways to fit cardio into your day.

2. Exercise Your Abdominal Muscles

The rectus abdominis is the long muscle that extends vertically along the length of your abdomen.

Although most well-known as the muscle that creates the appearance of the six-pack, it’s also necessary for breathing, coughing and bowel movements.

Other abdominal muscles include the internal and external obliques and the transverse abdominis.

Exercising these muscles is key to increasing muscle mass and achieving six-pack abs.

However, keep in mind that abdominal exercises alone are unlikely to decrease belly fat.

For example, one study found that doing abdominal exercises five days per week for six weeks had no effect on belly fat in 24 women (4Trusted Source).

Instead, be sure to pair your abdominal exercises with a healthy diet and regular cardio to boost fat burning and maximize results.

Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs.

3. Increase Your Protein Intake

Upping your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs.

According to one study, consuming high-protein meals helped increase feelings of fullness and promote appetite control in 27 overweight and obese men (5Trusted Source).

Another study showed that people who increased protein intake by just 15% decreased their calorie intake and saw significant decreases in body weight and body fat (6Trusted Source).

Consuming protein after working out can also help repair and rebuild muscle tissues as well as aid in muscle recovery (7Trusted Source, 8Trusted Source).

Plus, one study even found that a high-protein diet helped preserve both metabolism and muscle mass during weight loss (9Trusted Source).

Meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds are just a few examples of healthy, high-protein foods that you can add to your diet.

4. Try High-Intensity Interval Training

High-intensity interval training, or HIIT, is a form of exercise that involves alternating between intense bursts of activity and short recovery periods. HIIT keeps your heart rate up and increases fat burning.

Adding HIIT into your routine can boost weight loss and make it even easier to get six-pack abs.

One study showed that young men who performed HIIT training for 20 minutes three times per week lost an average of 4.4 pounds (2 kg) and saw a 17% decrease in belly fat over a 12-week period (10Trusted Source).

Similarly, another study found that 17 women who did HIIT twice per week for 16 weeks had an 8% decrease in total belly fat (11Trusted Source).

One of the simplest ways to try HIIT at home is to switch between walking and sprinting for 20–30 seconds at a time.

You can also try alternating between high-intensity exercises like jumping jacks, mountain climbers and burpees with a short break in between.

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