If you are looking for a great all-over total abs workout then you’ve arrived at your destination. Today’s 15-minute total abs workout is going to work your core and top to bottom and side to side as you work through 14 challenging ab and oblique exercises.
In order to get great-looking abs, it is a good idea to work through multiple ab exercises that target different areas of your torso. From lateral movements such as twisting to isometric holds that really work the muscles that stabilize your core.
In this 15-minute abs workout, we have even included some erector spinae work, the muscles on your lower back. It is extremely important to work these muscles as they are often neglected. The muscles of your lower back indeed make up your core and are responsible for keeping your back straight, supporting your spine, and assisting with side-to-side movements.
The best news is that you don’t need a gym to do this 15-minute ab workout routine as it doesn’t require you to use any equipment at all. So wherever you are, you can keep your dream alive to get tight and toned abs.
The 15-minute abs workout routine
There are a whopping 14 core exercises to work through in today’s total ab workout routine. Don’t worry some are easier than others and will serve to help rest your neck or rest other parts of your core so that you will be able to work through the entire plan.
You’ll do 30 seconds of each exercise with no rest between exercises, for two rounds, split by a 1-minute break. So the idea is that you do as best you can during each exercise. If you struggle to make the full 30 seconds, do not worry, just do what you can.
This is a great total abs workout, so we encourage you to do it today and then again later on in the week or next week as part of your ab routine. Every time you do it, you will get a little bit better, a little bit stronger. Before you know it you’ll be easing through each 30-second interval.
If you haven’t got an ab routine then we advise you to try to train abs 4-5 days a week if you want to see great results. Demi trains her abs 6 days a week and they continue to look better and better each week. You can get the plan she started with here.
So let’s get started and begin working on those 11 lines!
15-minute at-home total abs workout plan // no equipment
What you need: a timer, an exercise mat, and your favorite tunes.
Format: Circuit format moving through the exercises one by one. Complete 30 seconds of each exercise no rest between. Once the 14 exercises are complete take a 1-minute rest and then restart the circuit.
The Exercises
- Ab Crunch
- Ab cycle
- Alt leg crunch
- Russian twists
- Reverse crunch
- Heel taps
- V hold
- Slow mountain climbers
- Super-woman
- Spiderman plank
- Left side plank
- Right side plank
- Plank
- Back extensions
Remember to do this workout as is or with other ab workouts, 4-5 days a week for rapid results.
Hey there, I’m Luke, and I’ve been immersed in the fitness world since 2007. From gym floors to running my own personal training business, I’ve seen it all. My journey led me to study Sports Science at university, where I deepened my understanding of the science behind exercise.
One thing that truly lights my fire? High-Intensity Interval Training (HIIT). It’s not just a workout; it’s a game-changer. I’ve used HIIT to help countless men and women shed weight and transform their lives for the better.
Through my personal training business, I’ve witnessed the incredible impact of HIIT on both physical and mental well-being. It’s not just about getting fitter; it’s about feeling stronger, more confident, and more resilient.
Join me on this journey to a healthier, happier you. Let’s crush those goals together!