Workout plan

Monday: Abs and Cardio - Warm up with 5 minutes of jumping jacks or jogging in place - 3 sets of 15 crunches - 3 sets of 15 bicycle crunches - 3 sets of 15 reverse crunches - 3 sets of 15 Russian twists - 30 minutes of moderate intensity cardio (jogging, cycling, stair climbing)

Tuesday: Rest day

Wednesday: Abs and Strength Training - Warm up with 5 minutes of jumping jacks or jogging in place - 3 sets of 15 leg raises - 3 sets of 15 mountain climbers - 3 sets of 15 plank jacks - 3 sets of 15 side plank dips (each side) - Strength training exercises for chest, back, and arms (3 sets of 10 reps each)

Thursday: Rest day

Friday: Abs and Cardio - Warm up with 5 minutes of jumping jacks or jogging in place - 3 sets of 15 sit-ups - 3 sets of 15 flutter kicks - 3 sets of 15 toe touches - 3 sets of 15 scissor kicks - 30 minutes of high intensity interval training (HIIT) cardio (sprints, jump rope, burpees)

Saturday: Rest day

Sunday: Abs and Strength Training - Warm up with 5 minutes of jumping jacks or jogging in place - 3 sets of 15 oblique crunches (each side) - 3 sets of 15 knee tucks - 3 sets of 15 spiderman planks - 3 sets of 15 bird dogs - Strength training exercises for legs and glutes (3 sets of 10 reps each)

Note: In order to see results, it's important to maintain a healthy and balanced diet. Incorporate plenty of lean protein, fruits and vegetables, and healthy fats into your meals. Stay hydrated and get plenty of rest to help your body recover and build muscle.