Advanced Home Abs Circuit
A tough no-equipment ab circuit: jackknife sit-ups, mountain climbers, scissor kicks, oblique crunches and shoulder-tap planks, 3–4 rounds.
About the program
The exercises run as a circuit with no rest in between; rest 60 seconds only between rounds. The core stays under load for almost 15 minutes straight and the heart rate stays up. The round alternates legs-to-torso, torso-to-legs, rotation and static holds.
Who it is for
Anyone who holds a one-minute plank easily, does 20+ crunches and wants harder ab work without a gym.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Ab circuit
18 sets
How to progress
Start with three rounds. When a round goes without stopping, add a fourth, then cut the rest between rounds to 30 seconds.
Similar programs
15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.
Beginner · 3 times a week · HomeNo-Equipment Full Body Home WorkoutThree bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · HomeGym Ab WorkoutWeighted ab work: hanging leg raises, cable crunches, ab wheel and side planks — for a strong, defined core.
Intermediate · 2 times a week · Gym