Many people train with the goal in mind of losing body fat from around their mid-section and achieving a flat stomach. While you cannot spot reduce when it comes to dropping fat you can certainly follow a programme that will help to target your abdominal area. This workout mixes resistance exercises that will work all of your core muscles alongside high intensity cardio to help burn away the fat.

Complete all these exercises back to back with little rest in between. At the end of the circuit rest for 1-2 minutes and then repeat. Complete 3-4 circuits.

Warm up: Spend 5-10 minutes warming up before starting the workout.

Stability ball press-ups: By performing a press-up with your feet on stability ball this will force your core muscles to work harder compared to a basic press-up as they work to keep you balanced. The less of your body that is in contact with the ball the harder the exercise becomes. Aim to complete 12 reps.

Stability ball jack-knifes: This is a great exercise that will target your abdominal and hip muscles and requires a lot of core stability to perform. Get into a press-up position with your feet on the ball. From here bend your knees and draw the ball towards your chest. Extend your legs back out to the start position and repeat for 12 reps. Check out the technique for this exercise at http://www.resultsconditioning.com/archives/512

Burpee: This exercise will get the heart and lungs working and burn plenty of calories. From a standing position bend your knees and place your hands on the floor. Drive your legs back until they are fully extended and you are in a press up position. From here jump your feet forward bringing your knees up to your chest and then stand back up and repeat for 40-60 seconds. This exercise can also be performed with a press up and a vertical jump as you stand up.

Single leg squat: As well as targeting the lower body this exercise will hit the core muscles as well. Stand on one leg and slowly squat down keeping your floating leg slightly in front of your body. Squat down until your thigh is parallel to the floor or as low as you can without losing balance or it compromising your posture. Stand back up by pushing through your heels and glutes.

Single leg one arm row: By taking your basic single arm row and performing it on one leg will help to activate your core muscles as they work to stabilise and help to balance the body. Hold a dumbbell in one hand and balance on the opposite leg. Tip forward at the hips so your chest is around a 45 degree angle to the floor whilst maintaining a flat back. Row the dumbbell into your side by contracting your back muscles and pulling your elbow up. Complete 12 reps per arm. Members can check out this exercise in action by going to the dumbbell and step workout post.

Double leg squat thrust: Keep that heart rate up with this tough cardio exercise that is also very taxing for the lower body. From a press up position jump both feet forward bringing your knees up to your chest. Return to the start position and repeat for 40-60 seconds.

Medicine ball woodchop: This is a great rotational exercise for hitting the abdominals and obliques. Stand with your feet slighlty wider than your hips and hold a ball in both hands by your right hip. Twist the ball across your torso keeping your arms extended. Rotate the ball until are arms are extended slightly above your left shoulder. Return the ball back to the start position and repeat for 12 reps and then repeat on the opposite side.

Medicine ball Russian twists: Another great exercise for targeting the abdominals and obliques. Balance on your bottom with legs in the air and maintaining a straight back. Hold a medicine ball in both hands and then twist the ball side to side by rotating the torso and keeping your lower body still. Complete 12 reps per side.

Medicine ball jump squats: Finish the circuit with this taxing lower body exercise that will keep the heart rate elevated and keep your body burning fat. Hold a medicine ball across your chest with both hands. Perform a basic squat and as you stand up jump into the air. Land softly and then repeat for 40-60 seconds.

Once you have completed all 3 circuits then spend 5 minutes cooling down and stretching.