Abs · 15 minutes
15-Minute Ab Workout at Home with Dumbbells
- 14 min
- 5 moves × 2 rounds
- Dumbbells
- Intermediate
This 15-minute ab workout targets your upper abs, lower abs and obliques to build a strong, stable core. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 2 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Standing Torso Twists30sCore · Back
- 2
Hip Circles30sGlutes · Core
- 3
Leg Swings30sHamstrings · Glutes
- 1
Main Circuit
40s work · 20s rest
Repeat 2× · 60s rest between rounds
- 1
Dumbbell Woodchop40sCore · Shoulders
- 240s
- 3
Boxer Shuffle with Punches40sShoulders · Calves · Core
- 4
High Knees40sQuads · Core · Calves
- 5
Step-Back Burpee40sFull Body · Quads · Core
- 1
Cool-Down
30s each · no rest
- 1
Cobra Stretch30sCore · Back
- 2
Kneeling Hip Flexor Stretch30sQuads · Glutes
- 3
Figure-Four Stretch30sGlutes
- 1
FAQ
Is a 15-minute ab workout enough?
Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.
How often should I do this ab workout?
Aim for 3 to 4 times a week, alongside full-body training. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
Just a pair of dumbbells. Pick a weight you can control for the full work interval with good form; adjustable dumbbells are ideal for home workouts.
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