Whether you want to lift heavier, run longer, or jump higher, having strong abdominal muscles (abs) is essential.
Building a concrete midsection requires a well-designed exercise plan. A plan that focuses on each part of the core muscles, including the rectus abdominis, transverse abdominis, and obliques.
In this article, I’ll share two abs workout routines (30-day challenge). One that includes only bodyweight exercises and can be done at home in a small space. The second one is for gym-goers who have access to equipment like a pull-up bar, dumbbells, cables, and barbells (recommended for best results).
Whether you exercise at home or at the gym, you can follow one of the routines to build thick, solid, and aesthetically pleasing abs.
30 Day Ab Challenge Summary
| Target Muscles | Abs & Obliques |
| Program Duration | 30 Days |
| Exercise Type | Bodyweight (Plan A) & Resistance (Plan B) |
| Target Gender | Male and Female |
| Experience Require | Intermediate |
| Sessions per Week | 5 (3 days on, 1 day off, 2 days on, 1 day off) |
| Duration per Session | 20 minutes (Plan A) & 30 minutes (Plan B) |
| Target Age Group | 18-35 years |
Important Terms Used In The Programs
AMRAP
It indicates performing “As Many Rounds As Possible” within a set time. For example, in 10 minutes, you might do as many circuits as you can until the time is up. It’s about pushing your limits safely.
EMOM
EMOM means “Every Minute on the Minute”. It means you start a specific exercise or set of exercises at the beginning of every minute and complete a set number of reps. Once done, you rest for the remainder of that minute before starting again when the next minute begins. For example, do 10 push-ups every minute for 10 minutes, resting after each set until the minute is up. It’s about pacing and consistency.
TRISET
A TRISET is when you do three different exercises back-to-back with no rest in between. For example, you might do push-ups, squats, and lunges one after another, then rest after completing all three. It’s a way to work different muscles quickly and keep the workout intense.
CIRCUIT
A CIRCUIT is a workout where you do a series of different exercises one after another, usually with little or no rest between them. For example, you might do sit-ups, alternating heel taps, reverse crunches, and planks in a row, then rest after completing the whole set. You repeat the circuit for a set number of rounds or a set time. It’s a fast way to work your entire abs in a shorter time.
SUPERSET
It involves performing two different exercises back-to-back with no rest in between. For example, you might do sit-ups and then mountain climbers right after, then rest after both. It’s a way to work different muscles quickly and make your workout more intense.
Bodyweight 30 Day Ab Workout Plan to Sculpt Your Core at Home
Day 1 – AMRAP Abs Workout
- 15-second High Knees
- 15-second Mountain Climber
- 10 Sit-ups
- 10 Reverse Crunches
- 20 Alternating Heel Taps (10 reps per side)
- 45-second Front Plank
- 40-second Side Plank (20 seconds each side)
- As many rounds as possible in 15-20 minutes.
Day 2 – Superset Abs Workout
- Superset 1
- 10 Sit-ups
- 15-second Mountain Climber
- 30 seconds rest
- Repeat three times
- Superset 2
- 10 Reverse Crunches
- 15-second Crossbody Mountain Climber
- 30 seconds rest
- 3 rounds
- Superset 3
- 10 Lying Leg Raises
- 20 Alternating Heel Taps (10/side)
- 3 rounds
- Superset 4:
- 45-second Front Plank
- 20-second Side Plank on each side
- 3 rounds
Day 3 – EMOM Abs Workout
- Minute 1: 15-second Hollow Body Hold, 40-second rest
- Minute 2: 12 Bicycle Crunches (6 per side), rest till 1 minute completed.
- Minute 3: 16 Plank with Hip Dips (8 per side)
- Minute 4: 20 Mountain Climbers (10 per leg)
- Repeat the sequence (Minutes 1 to 4) five times to complete 20 minutes.
- Each round takes 4 minutes, so 5 rounds = 20 minutes.
Day 4 – OFF
Let your abdominal muscles recover today and get them ready for the next sessions.
Day 5 – Circuit Abs Workout
- 15-second High Knees
- 15-second Mountain Climbing
- 10 Sit-ups
- 20 Alternating Heel Taps (10 on each side)
- 15-second Flutter Kicks
- 16 Plank Cross Knee Taps (8 reps per side)
- Take a 2-minute break.
- Aim for 3-4 rounds.
Day 6 – Isometric Abs Workout
- 30-second Bird-Dog Pose (15 seconds per side)
- 10-second V-sit hold
- 1-minute Forearm Plank
- 30-second Side Plank per side
- Rest for 2 minutes, then repeat.
- Aim for 4-5 rounds.
Day 7 – OFF
Give rest to your abdominal muscles.
Day 8 – Triset Ab Workout
This triset involves performing three different ab exercises, one each for the upper abs, lower abs, and obliques.
TRISET 1
- 15-second High Knees
- 10 Sit-ups
- 20 Alternating Heel Taps (10 per side)
- 1-minute rest
- 3 rounds
TRISET 2
- 15-second Mountain Climber
- 12 Bicycle Crunches (6 reps per side)
- 10 Seated Knee Tucks
- 1-minute rest
- 3 rounds
TRISET 3
- 15-second Crossbody Mountain Climber
- 12 Reverse Crunches
- 10 Tabletop Crunches
- 1-minute rest
- 3 rounds
Day 9 – AMRAP Abs Workout
- 15-second High Knees
- 20-second Mountain Climber
- 10 Sit-ups
- 15 Reverse Crunches
- 20 Alternating Heel Taps (10 reps per side)
- 1-minute Front Plank
- 1-minute Side Plank (30 seconds each side)
- As many rounds as possible in 20 minutes.
Day 10 – Superset Abs Workout
- Superset 1
- 10 Sit-ups
- 20-second Mountain Climber
- 30 seconds rest
- Repeat three times
- Superset 2
- 15 Reverse Crunches
- 20-second Crossbody Crunches
- 30 seconds rest
- 3 rounds
- Superset 3
- 10 Lying Leg Raises
- 20 Alternating Heel Taps (10/side)
- 3 rounds
- Superset 4:
- 45-60 seconds Front Plank
- 20-30 seconds Side Plank on each side
- 3 rounds
Day 11 – EMOM Abs Workout
- Minute 1: 20-second Hollow Body Hold, 40-second rest
- Minute 2: 20 Bicycle Crunches (10 per side), rest till 1 minute completed.
- Minute 3: 20 Plank with Hip Dips (10 per side)
- Minute 4: 30 Mountain Climbers (15 per leg)
- Repeat the sequence (Minutes 1 to 4) five times to complete 20 minutes.
- Each round takes 4 minutes, so 5 rounds = 20 minutes.
Day 12 – OFF
Let your abdominal muscles recover today and get them ready for the next sessions.
Day 13 – Circuit Abs Workout
- 15-second High Knees
- 15-second Mountain Climbing
- 10 Sit-ups
- 20 Russian Twists (10 on each side)
- 15-second Flutter Kicks
- 20 Plank Cross Knee Taps (10 reps per side)
- Take a 2-minute break.
- Aim for 3-4 rounds.
Day 14 – Isometric Abs Workout
- 30-second Bird-Dog Pose (15 seconds per side)
- 15-20 second V-sit hold
- 1-minute Forearm Plank
- 30-second Side Plank per side
- Rest for 2 minutes, then repeat.
- Aim for 4-5 rounds.
Day 15 – OFF
Give rest to your abdominal muscles.
Day 16 – Triset Ab Workout
| TRISET 1 | TRISET 2 | TRISET 3 |
|---|---|---|
| 15-second High Knees | 15-second Mountain Climber | Knee to Outside Elbow (8/side) |
| 10 Sit-ups | Bicycle Crunches (6 per side) | 15 Reverse Crunches |
| 20 Alternating Heel Taps | 10 Seated Knee Tucks | 10 Pulse Ups |
| 2-3 rounds | 2-3 rounds | 2-3 rounds |
Day 17 – AMRAP Abs Workout
- 15-second High Knees
- 20-second Mountain Climber
- 10 Butterfly Sit-ups
- 15 Reverse Crunches
- 20 Half Wipers (10 reps per side)
- 1-minute Front Plank
- 1-minute Side Plank (30 seconds each side)
- As many rounds as possible in 20 minutes.
Day 18 – Superset Abs Workout
- Superset 1
- 10 Sit-ups
- 20-second Mountain Climber
- 30 seconds rest
- Repeat three times
- Superset 2
- 15 Reverse Crunches
- 20-second Crossbody Crunches
- 30 seconds rest
- 3 rounds
- Superset 3
- 10 Lying Leg Raises
- 20 Side Jack Knives (10/side)
- 3 rounds
- Superset 4:
- 45-60 seconds Front Plank
- 20-30 seconds Side Plank on each side
- 3 rounds
Day 19 – EMOM Abs Workout
- Minute 1: 20-second Hollow Body Hold, 40-second rest
- Minute 2: 20 Bicycle Crunches (10 per side), rest till 1 minute completed.
- Minute 3: 20 Plank with Hip Dips (10 per side)
- Minute 4: 30 Mountain Climbers (15 per leg)
- Repeat the sequence (Minutes 1 to 4) five times to complete 20 minutes.
- Each round takes 4 minutes, so 5 rounds = 20 minutes.
Day 20 – OFF
Let your abdominal muscles recover today and get them ready for the next sessions.
Day 21 – Circuit Abs Workout
- 15-second High Knees
- 15-second Deadbug
- 10 Sit-ups
- 20 Alternating Heel Taps (10 on each side)
- 15-second Flutter Kicks
- 20 Plank Cross Knee Taps (10 reps per side)
- Aim for 3-4 rounds.
- Take a 90-second break between rounds.
Day 22 – Isometric Abs Workout
- 40-second Bird-Dog Pose (20 seconds per side)
- 15-second Boat Pose
- 1-minute Forearm Plank
- 30-second Side Plank per side
- Rest for 90 seconds, then repeat.
- Aim for 4-5 rounds.
Day 15 – OFF
Give rest to your abdominal muscles.
Day 23 – Triset Ab Workout
Rest for 1 minute between rounds.
| TRISET 1 | TRISET 2 | TRISET 3 |
|---|---|---|
| 15-second High Knees | 15-second Mountain Climber | Knee to Outside Elbow (8/side) |
| 10 Sit-ups | Bicycle Crunches (6 per side) | 15 Reverse Crunches |
| 20 Alternating Heel Taps | 10 Seated Knee Tucks | 10 Pulse Ups |
| 2-3 rounds | 2-3 rounds | 2-3 rounds |
Day 24 – AMRAP Abs Workout
- 20-second High Knees
- 20-second Climber Taps
- 12 Sit-ups
- 20 Reverse Crunches
- Alternating Heel Taps (12 reps per side)
- 1-minute Front Plank
- Side Plank (45 seconds each side)
- As many rounds as possible in 20 minutes.
Day 25 – Superset Abs Workout
- Superset 1
- 10 Sit-ups
- 20-second Mountain Climber
- 30 seconds rest
- Repeat three times
- Superset 2
- 15 Reverse Crunches
- 20-second Crossbody Crunches
- 30 seconds rest
- 3 rounds
- Superset 3
- 10 Lying Leg Raises
- 20 Alternating Heel Taps (10/side)
- 3 rounds
- Superset 4:
- 45-60 seconds Front Plank
- 20-30 seconds Side Plank on each side
- 3 rounds
Day 26 – OFF
Day 27 – EMOM Abs Workout
- Minute 1: 20-second Hollow Body Hold, 40-second rest
- Minute 2: 20 Bicycle Crunches (10 per side), rest till 1 minute completed.
- Minute 3: 20 Plank with Hip Dips (10 per side)
- Minute 4: 30 Mountain Climbers (15 per leg)
- Repeat the sequence (Minutes 1 to 4) five times to complete 20 minutes.
- Each round takes 4 minutes, so 5 rounds = 20 minutes.
Day 28 – OFF
Let your abdominal muscles recover today and get them ready for the next sessions.
Day 29 – Circuit Abs Workout
- 15-second High Knees
- 15-second Mountain Climbing
- 10 Sit-ups
- 20 Alternating Heel Taps (10 on each side)
- 15-second Flutter Kicks
- 20 Plank Cross Knee Taps (10 reps per side)
- Take a 2-minute break.
- Aim for 3-4 rounds.
Day 30 – Isometric Abs Workout
- 30-second Bird-Dog Pose (15 seconds per side)
- 15-20 second L-sit hold
- 1-minute Forearm Plank
- 30-second Side Plank per side
- Rest for 2 minutes, then repeat.
- Aim for 4-5 rounds.
30 Day Abs Workout Routine to Bolster Your Midsection in the Gym
This 30-day ab workout plan will help you build a strong, chiseled core. It involves cable, machine, dumbbell, and barbell exercises for the abs.
You’ll do three sessions (15-20 minutes each) per week for four weeks, with rest days between. Add it to your gym routine or do it alone.
Before each session, perform dynamic stretches, such as cat-cow, torso twists, low lunge arch, and cardio exercises like jumping jacks and squats to increase body temperature and prepare for intense abdominal training.
Week 1
| Mon/Tue | Wed/Thu | Fri/Sat |
|---|---|---|
| High to Low Cable Chop: 3 sets of 12 /side | Med Ball Russian Twist: 3 sets of 15 /side | Rollouts: 3 sets of 12 reps |
| Hanging Knee Raises: 3 sets of 12 | Dead Bug: 3 sets of 12 reps/side | Side Plank: 3 sets of 20–30 seconds/side |
| Bicycle Crunches: 2 sets of 20 reps/side | Cable Pallof Press: 3 sets of 10 reps/side | DB Farmer’s Carry: 3 sets of 30 seconds |
| Plank: 1-minute hold, 3 times | Mountain Climbers: 2 sets of 30 seconds | Leg Raises (on bench): 3 sets of 10 reps |
Week 2
| Mon/Tue | Wed/Thu | Fri/Sat |
|---|---|---|
| Low to High Cable Chop: 3 sets of 12 /side | Decline Bench Cross Crunch: 3 sets of 6 per side | Weighted Sit-ups: 3 sets of 10 reps |
| Hanging Knee to Chest: 3 sets of 10 reps | Side Plank Hip Dip: 3 sets of 12 reps/side | Landmine Oblique Twists: 3 sets of 12 reps/side |
| Seated Knee Tucks: 3 sets of 15-20 reps | DB Overhead Lunges Hold: 3 sets of 30 seconds | Plank with Knee-to-Elbow: 3 sets of 10 reps/side |
| Medicine Ball Slams: 3 sets of 15 reps | Mountain Climbers: 2 sets of 30 seconds | Captain’s Chair Knee Raises: 3 sets of 10-15 reps |
Week 3
| Mon/Tue | Wed/Thu | Fri/Sat |
|---|---|---|
| Kneeling Cable Crunches: 3 sets of 20 reps | Reverse Cable Crunches: sets of 15 reps | Weighted Sit-ups: 3 sets of 10 reps |
| Seated Knee Tucks: 3 sets of 20-25 reps | Russian Twist: 3 sets of 8-10 twists per side | Incline Dumbbell Plank Row: 3 sets of 15 reps/side |
| Ab Wheel Rollout: 3 sets of 8-10 reps | Dumbbell Renegade Row: 3 sets of 10 reps per side | Dumbbell Plank Drag: 3 sets of 10 reps/side |
| Medicine Ball Rotational Throws: 2 sets of 10 reps/side | Cable Pallof Press: 3 sets of 12 reps/side | Hollow Body Hold: 3 sets of 20 seconds |
Week 4
| Mon/Tue | Wed/Thu | Fri/Sat |
|---|---|---|
| Walking lunges to Rotation: 3 sets of 8-10 per side | Hanging Knee to Elbow: 3 sets of 10 reps | Sit Outs: 3 sets of 10 reps |
| Hanging Leg Circles: sets of 6-8 reps per side | Glute Bridge March: 3 sets of 10 reps/side | Single-Leg Tuck-up: 3 sets of 10 reps/side |
| Ab Wheel Rollout: 3 sets of 8-10 reps | Swiss Ball Crunches: 3 sets of 10-15 reps | Dumbbell Plank Drag: 3 sets of 10 reps/side |
| Seated Barbell Torso Twist: 3 sets of 10 reps/side | Hanging Side Leg Raises: 3 sets of 10 reps per side | Boat Pose: 3 sets of 20 seconds |
Frequently Asked Questions (FAQs)
Can I do this plan alongside my regular gym workouts?
Yes, you can add the 15-20 minute ab workouts to your existing routine, ideally after strength training.
Will this plan give me visible abs?
The plan builds core strength and muscle, but visible abs depend on low body fat. Combine the workouts with a balanced diet and a slight calorie deficit if you want to reveal your six-pack (rectus abdominis).
How long will it take to see results from this plan?
You’ll feel your abs are getting strong after a few weeks. However, visible abs depend on body fat percentage; the lower the body fat you have, the sooner you’ll see a defined abs appearance and vice versa.
Do I need to change my diet to see results?
Maintain a balanced diet for strength. For visible abs, aim for a slight calorie deficit (200-300 below maintenance) while keeping protein intake high to preserve muscle.
Can I do these workouts every day to get faster results?
No, daily core workouts can lead to overtraining and injury. Stick to 3 workouts per week (gym workout) and 3-5 sessions (bodyweight workout) to allow muscle recovery and growth. Overtraining may stall progress or cause fatigue.
What’s the best time of day to do these workouts?
Any time works, as long as it fits your schedule and you’re energized. Post-warm-up or after strength training is ideal, as your core is already engaged. Avoid heavy ab work when fatigued to maintain form.
30 Day Abs Workout Challenge PDF
Download this 30 day abs challenge PDF for offline use. And if any of the exercises are difficult for you, you can replace them with ones you can do. You can also adjust the number of reps, rounds, and rest time depending on your fitness level.
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