I’ve designed an ultimate bodyweight 15-minute ab workout routine. It involves performing more than 50 different core exercises throughout the 28 days. These exercises bolster the rectus abdominis and obliques without equipment and improve six-pack appearance.
This program is for all fitness enthusiasts (both males and females) who want to strengthen their midsection and reduce belly fat at home.
Explore this program and download the free PDF if you want a well-organized ab workout plan.
Program Summary
| Target Muscle Groups | Rectus Abdominis & Obliques |
| Program Duration | 28 Days |
| Sessions/Week | 7 (Daily workout) |
| Duration/Session | 15 minutes |
| Exercise Type | Bodyweight |
| Equipment Needed | None |
| Target Gender | Male & Female |
| Experienced Required | Intermediate |
| Suitable Age Group | 16-35 years |
Daily 15-Minute Ab Workout Routine
Day 1 – EMOM Abs Workout
| Exercises | Activity |
|---|---|
| High Knees | 30-40 seconds work |
| Mountain Climber | 30-40 seconds work |
| Sit-ups | 10-20 reps |
| Russian Twist | 15-20 seconds/side |
| Forearm Plank | 45-60 seconds hold |
| Repetitions/Rounds | 3 |
Day 2 – Standard Rep Sets Method
| Exercises | Activity | Sets | Time |
|---|---|---|---|
| Jumping Jacks | 30 seconds work | 2 | 2-minute |
| Crossbody Mountain Climber | 30 seconds work | 3 | 3-minute |
| Reverse Crunches | 15-20 reps | 3 | 3-minute |
| Alternating Heel Taps | 10-20 taps/side | 3 | 3-minute |
| 5A Forearm Plank | 1-minute plank | 2 | 2-minute |
| 5B Side Plank | 30-second on each side | 2 | 2-minute |
Day 3 – HIIT Ab Workout
| Exercises | Activity |
|---|---|
| Bicycle Crunches | 30-second work, 15-second rest |
| High Knees | 30-second work, 15-second rest |
| Knee Tap Push-ups | 10 reps on each side, 15-sec rest |
| Side Plank Hip Dips | 10-20 taps/side |
| Flutter Kicks | 20-30 seconds work |
| Rounds | 3 (1-minute rest between rounds) |
Day 4 – Isometric Abs Workout
| Exercises | Activity |
|---|---|
| Bird Dog Plank | 15 seconds hold per side |
| Hollow Body Hold | 15-20 seconds hold |
| Side Plank | 30 seconds hold per side |
| Forearm Plank | 1-minute hold |
| Floor L-sit/Boat Pose | 10-20 seconds hold |
| Repetitions/Rounds | 3-4 |
Day 5 – Obliques Focused Workout
| Exercises | Activity | Sets |
|---|---|---|
| Crossbody Mountain Climber | 20-second work, 40-second rest | 3 |
| Bicycle Crunches | 20-second work, 40-second rest | 3 |
| Russian Twists | 20-second work, 40-second rest | 3 |
| Side Plank with Leg Raise | 10 reps on each side | 3 |
| Alternating Toe Taps | 20-second work, 40-second rest | 3 |
Day 6 – 15 Minute Crunches Challenge
| Exercises | Activity |
|---|---|
| Bicycle Crunches | 6-8 reps on each side |
| Reverse Crunches | 10-12 reps |
| Heel Tap Crunches | 10-12 reps per side |
| Tabletop Crunches | 10-12 reps |
| Oblique Crunches | 8-12 reps per side |
| Rounds | As many as possible in 15 minutes |
Day 7 – Plank Challenge
| Exercises | Activity |
|---|---|
| Forearm Plank | 1-minute hold |
| Side Plank | 30-second hold per side |
| Extended Forearm Plank | 45-second Hold |
| Reverse Plank Leg Raise | 15-second hold per side |
| Knee To Outside Elbow Plank | 10 reps per side |
| Repetitions/Rounds | 3 |
Day 8 – EMOM Abs Workout
| Exercises | Activity |
|---|---|
| Mountain Climber | 30-40 seconds work |
| Lying Leg Raise | 30-40 seconds work |
| Plank Jacks with Knee Tuck | 8-10 reps |
| Russian Twist | 15-20 seconds/side |
| Forearm Plank | 45-60 seconds hold |
| Repetitions/Rounds | 3 |
Day 9 – Standard Rep Sets Method
| Exercises | Activity | Sets | Time |
|---|---|---|---|
| Plank Tucks | 10-12 reps | 3 | 2-minute |
| Crossbody Mountain Climber | 30 seconds work | 3 | 3-minute |
| Seated Knee Tucks | 15-20 reps | 3 | 3-minute |
| Standing Bicycle Crunch | 8-10 reps/side | 3 | 3-minute |
| 5A Forearm Plank | 1-minute plank | 2 | 2-minute |
| 5B Side Plank | 30-second on each side | 2 | 2-minute |
Day 10 – HIIT Ab Workout
| Exercises | Activity |
|---|---|
| High Knees | 30-second work, 15-second rest |
| Sit Outs | 30-second work, 15-second rest |
| Plank Ankle Taps | 10 reps on each side, 15-sec rest |
| Side Plank Hip Dips | 10-20 taps/side |
| Flutter Kicks | 20-30 seconds work |
| Rounds | 3 (1-minute rest between rounds) |
Day 11 – Isometric Abs Workout
| Exercises | Activity |
|---|---|
| Bird Dog Plank | 15 seconds hold per side |
| Hollow Body Hold | 15-20 seconds hold |
| Side Plank | 30 seconds hold per side |
| Forearm Plank | 1-minute hold |
| Floor L-sit/Boat Pose | 10-20 seconds hold |
| Repetitions/Rounds | 3-4 |
Day 12 – Obliques Focused Workout
| Exercises | Activity | Sets |
|---|---|---|
| Plank Army Crawl | 20-second work, 40-second rest | 3 |
| Bicycle Crunches | 20-second work, 40-second rest | 3 |
| Russian Twists | 20-second work, 40-second rest | 3 |
| Side Plank Hip Dips | 30-second per side | 3 |
| Alternating Toe Taps | 20-second work, 40-second rest | 3 |
Day 13 – 15 Minute Crunches Challenge
| Exercises | Activity |
|---|---|
| Bicycle Crunches | 6-8 reps on each side |
| Reverse Crunches | 10-12 reps |
| Tuck Up | 10-12 reps |
| Tabletop Crunches | 10-12 reps |
| Oblique Crunches | 8-12 reps per side |
| Rounds | As many as possible in 15 minutes |
Day 14 – Plank Challenge
| Exercises | Activity |
|---|---|
| Forearm Plank | 1-minute hold |
| Side Plank | 30-second hold per side |
| Extended Forearm Plank | 45-second Hold |
| Reverse Plank Leg Raise | 15-second hold per side |
| Knee To Outside Elbow Plank | 10 reps per side |
| Repetitions/Rounds | 3 |
Day 15 – EMOM Abs Workout
| Exercises | Activity |
|---|---|
| Toe Touch and Hop | 10-15 reps per side |
| Mountain Climber | 30-40 seconds work |
| V Ups | 8-12 reps |
| Lying Windshield Wiper | 6-8 reps on each side |
| Single-Leg Tuck-up | 10-15 reps per side |
| Repetitions/Rounds | 3 |
Day 16 – Standard Rep Sets Method
| Exercises | Activity | Sets | Time |
|---|---|---|---|
| Jumping Jacks | 30 seconds work | 2 | 2-minute |
| Crossbody Mountain Climber | 30 seconds work | 3 | 3-minute |
| Reverse Crunches | 15-20 reps | 3 | 3-minute |
| Plank Rotations | 10-20 taps/side | 3 | 3-minute |
| 5A Forearm Plank | 1-minute plank | 2 | 2-minute |
| 5B Side Plank with Leg Raise | 10 reps on each side | 2 | 2-minute |
Day 17 – HIIT Ab Workout
| Exercises | Activity |
|---|---|
| Bicycle Crunches | 30-second work, 15-second rest |
| High Knees | 30-second work, 15-second rest |
| Knee Tap Push-ups | 10 reps on each side, 15-sec rest |
| Side Plank Hip Dips | 10-20 taps/side |
| Flutter Kicks | 20-30 seconds work |
| Rounds | 3 (1-minute rest between rounds) |
Day 18 – Isometric Abs Workout
| Exercises | Activity |
|---|---|
| Bird Dog Plank | 15 seconds hold per side |
| Hollow Body Hold | 15-20 seconds hold |
| Side Plank | 30 seconds hold per side |
| Forearm Plank | 1-minute hold |
| Floor L-sit/Boat Pose | 10-20 seconds hold |
| Repetitions/Rounds | 3-4 |
Day 19 – Obliques Focused Workout
| Exercises | Activity | Sets |
|---|---|---|
| Crossbody Mountain Climber | 20-second work, 40-second rest | 3 |
| Bicycle Crunches | 20-second work, 40-second rest | 3 |
| Russian Twists | 20-second work, 40-second rest | 3 |
| Side Plank with Reach Under | 10 reps per side | 3 |
| Alternating Toe Taps | 20-second work, 40-second rest | 3 |
Day 20 – 15 Minute Crunches Challenge
| Exercises | Activity |
|---|---|
| Bicycle Crunches | 6-8 reps on each side |
| Reverse Crunches | 10-12 reps |
| Heel Tap Crunches | 10-12 reps per side |
| Tabletop Crunches | 10-12 reps |
| Oblique Crunches | 8-12 reps per side |
| Rounds | As many as possible in 15 minutes |
Day 21 – Plank Challenge
| Exercises | Activity |
|---|---|
| Forearm Plank | 1-minute hold |
| Side Plank | 30-second hold per side |
| Extended Forearm Plank | 45-second Hold |
| Reverse Plank Leg Raise | 15-second hold per side |
| Knee To Outside Elbow Plank | 10 reps per side |
| Repetitions/Rounds | 3 |
Day 22 – EMOM Abs Workout
| Exercises | Activity |
|---|---|
| Lunge Front Kick | 10 reps per side |
| Mountain Climber | 30-40 seconds work |
| Butterfly Sit-up | 10-20 reps |
| Russian Twist | 15-20 seconds/side |
| Forearm Plank | 45-60 seconds hold |
| Repetitions/Rounds | 3 |
Day 23 – Standard Rep Sets Method
| Exercises | Activity | Sets | Time |
|---|---|---|---|
| Glute Bridge March | 30 seconds work | 2 | 2-minute |
| Crossbody Mountain Climber | 30 seconds work | 3 | 3-minute |
| Dead Bug Crunches | 10 reps per side | 3 | 3-minute |
| Alternating Heel Taps | 10-20 taps/side | 3 | 3-minute |
| 5A Forearm Plank | 1-minute plank | 2 | 2-minute |
| 5B Side Plank | 30-second on each side | 2 | 2-minute |
Day 24 – HIIT Ab Workout
| Exercises | Activity |
|---|---|
| Bicycle Crunches | 30-second work, 15-second rest |
| High Knees | 30-second work, 15-second rest |
| Plank Ankle Taps | 10 reps on each side, 15-sec rest |
| Side Plank Hip Dips | 10-20 taps/side |
| Flutter Kicks | 20-30 seconds work |
| Rounds | 3 (1-minute rest between rounds) |
Day 25 – Isometric Abs Workout
| Exercises | Activity |
|---|---|
| Bird Dog Plank | 15 seconds hold per side |
| Hollow Body Hold | 15-20 seconds hold |
| Side Plank | 30 seconds hold per side |
| Forearm Plank | 1-minute hold |
| Floor L-sit/Boat Pose | 10-20 seconds hold |
| Repetitions/Rounds | 3-4 |
Day 26 – Obliques Focused Workout
| Exercises | Activity | Sets |
|---|---|---|
| Crossbody Mountain Climber | 20-second work, 40-second rest | 3 |
| Bicycle Crunches | 20-second work, 40-second rest | 3 |
| Plank Hip Twist | 10 reps per side, 40-second rest | 3 |
| Side Plank Hip Dips | 30-second per side | 3 |
| Alternating Toe Taps | 20-second work, 40-second rest | 3 |
Day 27 – 15 Minute Crunches Challenge
| Exercises | Activity |
|---|---|
| Bicycle Crunches | 6-8 reps on each side |
| Reverse Crunches | 10-12 reps |
| Heel Tap Crunches | 10-12 reps per side |
| Tabletop Crunches | 10-12 reps |
| Oblique Crunches | 8-12 reps per side |
| Rounds | As many as possible in 15 minutes |
Day 28 – Plank Challenge
| Exercises | Activity |
|---|---|
| Forearm Plank | 1-minute hold |
| Side Plank | 30-second hold per side |
| Extended Forearm Plank | 45-second Hold |
| Reverse Plank Leg Raise | 15-second hold per side |
| Knee To Outside Elbow Plank | 10 reps per side |
| Repetitions/Rounds | 3 |
Frequently Asked Questions (FAQs)
Is It Okay to Train Abs Daily?
It is okay to train your abs a little bit every day. However, don’t do it for a long time, such as 2-3 months. You may feel discomfort on some days, but try to complete this 28-day challenge.
Can Beginners Do This?
No. This plan is for experienced people with a moderate core strength. If you are a beginner, start bolstering your abdominal strength with basic exercises, such as reverse crunches, planks, hollow body hold, and knee raises.
Can You Lose Belly Fat with this Plan?
Yes, as long as you stay in a calorie deficit. However, neither this nor any other workout plan can lower body or belly fat if you consume more calories than your body needs. This workout will help you achieve a stronger and thicker core and better endurance. (Journal of Strength and Conditioning Research & Journal of Functional Morphology and Kinesiology)
What’s The Best Time to Train Abs?
You can train your abs at your convenient time, as there is no best or worst time to hit your abs. However, you should avoid training your core if you feel bloated or full.
