Abs · 45 minutes
45-Minute Ab Workout at Home (No Equipment)
- 45 min
- 8 moves × 5 rounds
- No Equipment
- Beginner
This 45-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 8-exercise circuit you repeat 5 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
Inchworm30sHamstrings · Shoulders · Core
- 3
Hip Circles30sGlutes · Core
- 1
Main Circuit
30s work · 30s rest
Repeat 5× · 60s rest between rounds
- 1
Bird Dog30sCore · Back · Glutes
- 2
High Knees30sQuads · Core · Calves
- 3
Step-Back Burpee30sFull Body · Quads · Core
- 4
Russian Twist30sCore
- 5
Boxer Shuffle with Punches30sShoulders · Calves · Core
- 6
Flutter Kicks30sCore
- 7
Crunch30sCore
- 8
Plank30sCore · Shoulders
- 1
Cool-Down
30s each · no rest
- 1
Cobra Stretch30sCore · Back
- 2
Cat-Cow30sBack · Core
- 330s
- 1
FAQ
Is a 45-minute ab workout enough?
Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.
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?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
Keep going