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All About Abs: 20-min Ab Burner

35 min
 · 
9 exercises
Today, we are going spend about 20 minutes exhausting those abs. Be aware of the supersets and make sure not to rest until both exercises in each superset are complete. Get comfortable on that workout mat, and burn, baby, burn!
A
Flutter Kicks
3 sets
40 reps
40 kicks in total, flutter away you butterfly!
A
Crunches
3 sets
16 reps
45 sec rest
Get those shoulders up, rest, and then go again!
B
Alternate Heel Touches
3 sets
40 reps
40 heel touches in total!
B
Lying Leg Raises
3 sets
12 reps
45 sec rest
Don't let those feet touch the ground!
C
Weighted Glute Bridges
3 sets
12 reps
Use a dumbbell, a medicine ball, or a phone book!
C
Bosu Ball V-ups
3 sets
12 reps
45 sec rest
Keep your balance, lift those legs, flex flex flex!
D
Double Crunches
3 sets
16 reps
You're onto the final superset, hello there abs, nice to see you!
D
Plank
3 sets
30 secs
45 sec rest
Plank it out, like a plank of wood, only stronger.
Tuck Jumps
1 sets
20 reps
Complete these as fast as you can and get outta here!
This All About Abs: 20-min Ab Burner 35 min-minute gym workout plan effectively targets your abs and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!

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All About Abs: 20-min Ab Burner
35 min
 · 
9 exercises
Today, we are going spend about 20 minutes exhausting those abs. Be aware of the supersets and make sure not to rest until both exercises in each superset are complete. Get comfortable on that workout mat, and burn, baby, burn!
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Flutter Kicks
A
3 sets
40 reps
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
40 kicks in total, flutter away you butterfly!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Crunches
A
3 sets
16 reps
45 sec rest
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
Get those shoulders up, rest, and then go again!
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
  1. Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
  2. Outstretch your arms above your chest so that they run parallel to your legs.
  3. Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
  4. Lower your shoulders back to the floor to complete one rep.
Alternate Heel Touches
B
3 sets
40 reps
Superset B • Set 1 of 3
Rest before next set
Get ready
321GO
40 heel touches in total!
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Lying Leg Raises
B
3 sets
12 reps
45 sec rest
Superset B • Set 1 of 3
Rest before next set
Get ready
321GO
Don't let those feet touch the ground!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Weighted Glute Bridges
C
3 sets
12 reps
Superset C • Set 1 of 3
Rest before next set
Get ready
321GO
Use a dumbbell, a medicine ball, or a phone book!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
  1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
  2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
  3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
  4. Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
  1. Position your upper back on a padded bench so that your body runs perpendicular to the bench. 
  2. Align your feet so they are about shoulder width apart, with the soles flat on the box with your back and hips elevated from the floor.
  3. Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
  4. Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
  5. Tense you glutes holding the top position before lowering your body back down for the next rep.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Bosu Ball V-ups
C
3 sets
12 reps
45 sec rest
Superset C • Set 1 of 3
Rest before next set
Get ready
321GO
Keep your balance, lift those legs, flex flex flex!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  • Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, sit yourself in the middle of the BOSU Ball and place your hands behind you for balance. Bring your legs together and extend them in front of you. Contract your core and bring your feet off the ground. This is the starting position.
  • Slowly, bring your feet toward the ceiling and your upper thighs toward your body. Pause at the top of the movement. Your body will form a “V” shape. Focusing on the contraction, lower your legs but do not allow them to touch the floor.
  • Repeat.
Double Crunches
D
3 sets
16 reps
Superset D • Set 1 of 3
Rest before next set
Get ready
321GO
You're onto the final superset, hello there abs, nice to see you!
Primary muscle group(s):
Abs
  1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
  2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
  3. Pause and return to the starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Plank
D
3 sets
30 secs
45 sec rest
Superset D • Set 1 of 3
Rest before next set
Get ready
321GO
Plank it out, like a plank of wood, only stronger.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Tuck Jumps
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Complete these as fast as you can and get outta here!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Place your feet at shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  2. Bend first at the knees then at the hips. Lower yourself slightly to pre-engage the hamstring muscles. Now launch yourself up into the air.
  3. At the same time, bring your knees up towards your chest in midair. Land on both feet with slightly bent knees. Move right into your next jump.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
  1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
  2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
  3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
  2. Jump and launch yourself forward. Swing your arms back and use the momentum.
  3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves
  • Standing straight up, bring your feet outside of shoulder width.
  • Squat down by bending at the knees and driving your hips back.
  • Keeping your chest up, forcefully push off the ground with the balls of your feet.
  • Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.
  • Repeat.
Workout done!
Exercises done
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