Abs · 45 minutes
45-Minute Ab Workout at Home with Resistance Bands
- 43 min
- 6 moves × 6 rounds
- Resistance Bands
- Advanced
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 6-exercise circuit you repeat 6 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
Step Jacks30sFull Body · Shoulders
- 1
Main Circuit
45s work · 15s rest
Repeat 6× · 60s rest between rounds
- 145s
- 2
Tuck Jumps45sQuads · Core · Calves
- 3
Step-Back Burpee45sFull Body · Quads · Core
- 4
Hollow Body Hold45sCore
- 5
Boxer Shuffle with Punches45sShoulders · Calves · Core
- 6
Mountain Climbers45sCore · Shoulders · Quads
- 1
Cool-Down
30s each · no rest
- 1
Cobra Stretch30sCore · Back
- 2
Cat-Cow30sBack · Core
- 3
Cross-Body Shoulder Stretch30sShoulders
- 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?
A set of resistance bands. Loop bands work for the lower-body moves and handled tube bands for presses and rows; choose a tension that challenges the last few reps.
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