Fat Burner

Jump Rope
30 seconds as fast as possible
30 seconds rest
15 minutes total

Sprints
10 seconds sprinting
10 seconds rest
... 12 minutes total

Step mill
10 minutes keep a high intensity

Ab Thickness

25 ab wheels
25 reps - weighted crunches with 25 lb plate
Decline Bench situps: 25 reps regular; 25 reps side to side
Kneeling cable crunches 25 reps heavy

super-set 4-5 sets total