15-Minute Intense Abs Workout Routine

Here’s a quick, fun, and easy abs workout routine to blast off belly fat and firm up your core.

This 15-minute abs workout focuses on core stability and strength. 

There are just five exercises in this routine: burpees, plankside plank, reverse crunch, and bicycle crunch. Perform each move in the order listed, taking 30 seconds of rest between exercises. 

These moves target your entire abdominal wall, especially the hard to reach “lower abs” and the midsection muscle that pulls in your belly like a corset.

Plus, it includes a metabolism stimulating move, “burpees” to help melt away the stubborn fat in your belly. 

According to Harvard Health, strong abdominal and back muscles are essential for performing everyday tasks like carrying heavy grocery bags and pulling heavy doors. Not to mention, they prevent an achy back and maintains good posture at your desk.

They are the most recommended “core exercises” to strengthening and sculpting your abs and core. 

Read the instructions below to get acquainted with each move, and then scroll down to the bottom of the page to grab the 15-Minute Abs Workout Routine. 

Workout Instructions

Do each exercise for the prescribed numeber of repetitions, then take the recommend rest or more if needed before moving to the next exercise. Once you complete all the exercises on this list, rest up to 1 minute. Then repeat the circuit twice to complete 3 sets.

Do the workout 2-3 times per week, on nonconsecutive days. 

1. Burpees


Begin by standing up straight, crouch down low, and place your hands on the floor in front of you.

Shoot your legs out behind you into a plank position. Jump your legs back in, and then explode from the low crouch all the way up into a jump at the top, reaching your arms up overhead. 

Return to neutral. Repeat for 30 seconds, then take a 30-second break. That’s one set. Complete 2-3 sets total—this move targets your abs, legs, quads, and shoulders.

Advanced version: Do a pushup between steps 2 and 3 to really work your chest and the rest of your upper-body.

2. Plank


Lie facedown with legs extended, elbows bent and directly under shoulders.

Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 30 seconds or as long as you can.

3. Side Plank

Side Plank

Lie on your left side in a straight line from head to feet, resting on your forearm. 

Your bottom elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the straight line. Keep your hips squared and your neck in line with your spine. Hold for 30 seconds and lower your body. Repeat two to three times, alternating sides. (If this is too challenging, start by bending knees.)

4. Reverse crunch

Reverse Crunch

Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor right beside you.

Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position. This counts as one rep. Continue for the prescribed number of reps or time.

5. Bicycle crunch

Bicycle crunch

Lie on your back flat on the floor with your hands behind your ears. Raise your legs about 6 inches off the floor and bring your shoulders up, so that your arms are in a wide V.

Next, use your abs to drive your left elbow toward your right knee, release, and then drive your right elbow toward your left knee. Continue alternating sides for the prescribed number of repetitions or time.

15-Minute Abs Workout Routine

15-Minute Abs Workout Routine


There you have it! 

Quick and simple abs workout routine to strengthen and tone your core. This abs workout does not just firm abs; you’ll also feel and see results in your shoulders, arms, and butt as well. 

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