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At Home 20-Min Core & Abs Bodyweight Workout

20 min

6 exercises

20 minutes of pure abs and core at home — no equipment! Work through each superset without stopping until both parts are done. Exhaust those abs, build core endurance and torch belly fat. Zero rest mid-superset. Burn, burn, burn!

Plank Rolls

3 sets

30 secs

Keep going for the full 30 seconds!

Crunches

3 sets

12 reps

45 sec rest

Get those shoulders up!

1:00 rest

Plank Jacks

3 sets

30 secs

Keep going for the full 30 seconds!

Lying Leg Raises

3 sets

12 reps

45 sec rest

Don\'t let those feet touch the ground!

1:00 rest

Weighted Glute Bridges

3 sets

12 reps

Use a dumbbell, a phone book, or a small cat!

Medicine Ball V-Ups

3 sets

12 reps

45 sec rest

Use the same weight as the previous exercise!

About this workout

At Home 20-Min Core & Abs Bodyweight Workout is a free 20 min workout plan with 6 illustrated exercises for your abs and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.

Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.

Workout details

Duration: 20 min
Exercises: 6
Training focus: Abs and legs
Equipment: NO EQUIPMENT
Level: Intermediate
Format: Interactive workout and printable PDF

For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.

Questions about this workout

What equipment do I need for this workout?

No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.

How long does the At Home 20-Min Core & Abs Bodyweight Workout take?

The full workout takes about 20 minutes, covering 6 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.

Is this workout suitable for my fitness level?

This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.

What muscles does this workout target?

This routine primarily works your abs, glutes & hip flexors. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.

How often should I do this workout?

For get toned, increase endurance, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.

Can I download or save this workout?

Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.

More free abs and legs workouts

At Home 20-Min Core & Abs Bodyweight Workout

20 min

6 exercises

20 minutes of pure abs and core at home — no equipment! Work through each superset without stopping until both parts are done. Exhaust those abs, build core endurance and torch belly fat. Zero rest mid-superset. Burn, burn, burn!

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Plank Rolls

3 sets

30 secs

Superset A • Set 1 of 3

Rest before next set

Get ready

321GO

Keep going for the full 30 seconds!

Start

Primary muscle group(s):

Abs

Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
Bring your feet together and simultaneously transfer your weight onto your left arm.
Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
Reverse the motion back to the full plank before transferring to your right side.

Crunches

3 sets

12 reps

45 sec rest

Superset A • Set 1 of 3

Rest before next set

Get ready

321GO

Get those shoulders up!

Start

Primary muscle group(s):

Abs

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.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.

Primary muscle group(s):

Obliques

Secondary:

Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
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.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Repeat.

Primary muscle group(s):

Abs

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.
Outstretch your arms above your chest so that they run parallel to your legs.
Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
Lower your shoulders back to the floor to complete one rep.

Rest

0:00

next up

Superset B - Plank Jacks, Lying Leg Raises

Plank Jacks

3 sets

30 secs

Superset B • Set 1 of 3

Rest before next set

Get ready

321GO

Keep going for the full 30 seconds!

Start

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:

Lower Back

Get into a pushup position with hands under shoulders and body straight from head to toes.
Engage your core and bend your elbows, keeping them in towards the body.
Lower your body towards the floor.
Straighten your arms and quickly jump the feet forward to outside of the hands.
Jump back to starting position.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
Slowly lower the leg to the starting position and repeat with the other leg.

Primary muscle group(s):

Abs

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible.

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

Lying Leg Raises

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!

Start

Primary muscle group(s):

Abs

Secondary:

Lower Back

Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
Legs straight out in front of you, ankles together and feet slightly off the floor.
Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
Return to starting position.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
Keep abs engaged and perform short kicks in an alternating fashion.
Repeat as needed and then lower legs to the ground.

Primary muscle group(s):

Abs

Secondary:

Lower Back

Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
Hold and then slowly return to starting position.

Rest

0:00

next up

Superset C - Weighted Glute Bridges, Medicine Ball V-Ups

Weighted Glute Bridges

3 sets

12 reps

Superset C • Set 1 of 3

Rest before next set

Get ready

321GO

Use a dumbbell, a phone book, or a small cat!

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs, Lower Back

Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
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.
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.
Slowly lower your hips and repeat the movement.

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Lower Back

Position your upper back on a padded bench so that your body runs perpendicular to the bench.
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.
Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
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

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
Place your hands out to your sides palms flat for stability.
Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.
Pause then repeat.

Medicine Ball V-Ups

3 sets

12 reps

45 sec rest

Superset C • Set 1 of 3

Rest before next set

Get ready

321GO

Use the same weight as the previous exercise!

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
Lower down to starting position with arms and ball behind your head.

Primary muscle group(s):

Abs

Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.

Primary muscle group(s):

Abs

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.
Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
Keep your elbows locked.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.

Make sure the weight is held very securely!

Primary muscle group(s):

Abs

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.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.