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Bro you’re probably around 17% body fat. At 15% body fat not everyone has even a 4 pack. What you need to do is hit the weights harder to build muscle. Dont worry about cardio but you do need to diet and weigh your food and track your calories. You want to keep that weight but realize that it is fat and fat does not turn…
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Buy some dumbbells and work with those. As for your abdominals remember that diet is the real way to get abs.
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Weigh and scan all your food for accuracy. You can safely lose 2lbs every week sometimes more. During the first week of steady dieting is when you lose the most weight.
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According to science 40 to around 50 min is optimal. Don’t waste time you don’t need to work out all day but you do need to put in effort for best results. I often work out a little longer however to squeeze out a few more calories.
