Whether you’re in a frantic rush before work with no time to hit the gym or need a quick way to blast your abs during a sun-soaked vacation, your abs can ALWAYS use a little spontaneous showering of tough love.
In the spirit of fitness efficiency, I’ve engineered The Quick-Hitting Six Pack Abs Workout — a routine that’s designed to tear up your abs, ANYWHERE, anytime, regardless of location. And there’s no fancy equipment necessary.
It’s a no-rest, 10 minute gauntlet that’ll smash your core from top-to-bottom, inside-out, including the obliques, lower abs, upper abs (the rectus abdominis), and transverse abdominis (the inner abs).
Hop off the couch, hit the floor, and turn one episode of your 14-hour House of Cards binge session into an all-out ab-stravaganza. You can literally do it from your living room floor and Netflix at the same time. That’s multitasking and compromise in it’s most glorious state. No excuses.
Hit it — six packs await.
[Workout Plans] The Quick-Hitting Six Pack Abs Workout
Complete the full abs workout circuit, in order, with minimal rest. Rest when needed, but aim to gut it out as quickly as possible — less rest equals HIGHER intensity, quicker pace, and more calories shredded.
This is designed to be DIFFICULT. If it’s too much at first, scale it back based on your own fitness level and gradually increase the workload. Challenge yourself, but you should also be able to finish the entire circuit within a reasonable time frame.
And if you REALLY want to dominate your core, run it all the way through twice.
Complete the routine 2-4x per week, with at least 1 day off in between ab workouts.
*Click each exercise name for a pop-up video demo, where applicable.
Exercise 1 — Ab Planks
Protocol: 90 seconds (or failure)
Target Muscles: Abs (All), Transverse Abdominis
- (1) Stretch out into full plank position with your elbows slightly in front of your shoulder joint. Press forward into your forearms, squeeze your core, and keep your back flat — your back shouldn’t droop or hump upwards.
- (2) Hold for 2 minutes, or until failure.