The Ultimate 10-Minute Ab Workout by a Speediance Trainer

You don't need to work out your abs for an hour straight. You can effectively target your core in just 10 minutes. By choosing the right routine and intensity, you can achieve desirable results with a short workout.

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A certified trainer shares an efficient and effective 10-minute ab workout here. From beginners to advanced, you can achieve maximum results in minimal time without the need for equipment.

10-Minute Ab Workout, No Equipment Needed

According to a certified Speediance trainer, “HIIT, or high-intensity interval training, means performing high-intensity exercise for a set period, followed by a break for a set period.”

This approach to training has many benefits, including shorter workout times, increased metabolism, and improved cardiovascular health. Here is how our 10-minute ab workout is structured:

-Minute 1: Exercise 1

-Minute 2: Rest

-Minute 3: Exercise 2

-Minute 4: Rest

-Continue alternating until 10 minutes

Give maximum effort during odd minutes and recover and rest during even minutes. The five exercises that make up the workout are as follows.

10-Minute Ab Workout

Burpees
Rest
Shoulder Tap Push-ups
Rest
Crunches
Rest
Skaters
Rest
Mountain Climbers
Rest

Exercise 1: Burpees

Why do it:

Burpees are an excellent full-body workout that burns calories and builds endurance by combining strength and aerobic exercise. This workout raises your heart rate and works muscle groups such as your shoulders, legs, chest, and core. Burpees are a great way to improve cardiovascular health, metabolism, and overall fitness. They also help develop explosive power and agility, making them a great complement to any high-intensity workout.

How to do it:

Starting position: Place your arms out to the sides and stand with your feet shoulder-width apart.
Squat down: Place your hands on the floor in front of you and squat.
Kick back: Jump back while keeping your body straight and land in a push-up position.
Push-up: After placing your chest on the ground, push yourself up and perform a push-up.
Step forward: To return to the squat, step your feet forward.
Leap up: Reach your arms above your head and jump forcefully into the air. Land softly and immediately begin the next rep.

Alternatives:

‐Beginner alternative: Step-back burpee: Instead of returning to the push-up position, step one foot back at a time. Instead of doing a push-up and jumping, stand up or raise your arms above your head.

‐Advanced alternative: Burpee and tuck jump: After completing the push-up, jump into the air while bringing your knees toward your chest to perform a tuck jump.

‐Low-impact alternative: Skip the jump in the jump burpee. If you don't have a jump part, perform the burpee. To stand up without jumping, take one step back from the push-up position and then one step forward.

Burpees are a staple of high-intensity workouts because they are versatile and can be modified to suit various fitness levels.

Exercise 2: Shoulder Tap Push-ups

Why do it:

Shoulder tap push-ups are an excellent compound exercise that activates your core and stabilizes your muscles while working your triceps, shoulders, and chest. Incorporating shoulder taps places more demand on stability and balance, forcing your core to work harder to maintain perfect form. This variation is a great way to strengthen your upper body, increase coordination, and improve core stability.

How to do it:

Starting position: Begin in a standard push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
Descending phase: Bend your elbows and keep them close to your body as you lower yourself toward the ground.
Push-up: Push through your palms to extend your arms and return to the starting position.
Shoulder tap: While maintaining as much stability in your body as possible, lift one hand off the ground at the peak of the push-up and tap the opposite shoulder. Then, perform the same motion with the opposite hand.
Repeat: Alternate between push-ups and shoulder taps for the desired number of repetitions.

Alternatives:

- Beginner alternative: Knee shoulder tap push-ups: To reduce the strain on your upper body, perform the push-ups from your knees instead of your toes. Follow the instructions to complete the shoulder taps after each push-up.

- Advanced alternative: Plyometric shoulder tap push-ups: After the push-up, explosively raise your body off the ground, tap your shoulders, land, and move into the next repetition.

- Low-impact alternative: Wall shoulder tap push-ups: Stand at a slight angle and perform the exercise against a wall. After placing your hands on the wall and pushing your body up, tap your shoulders in the same manner.

Dynamic shoulder tap push-ups are a fantastic option not only for strengthening muscles but also for improving balance and core stability.

Exercise 3: Crunches

Why do it:

Crunches are one of the most effective exercises for targeting the rectus abdominis, the muscle group responsible for the "six-pack" look. This exercise is excellent for strengthening and toning the upper abdominal muscles. Crunches are a popular choice for core workouts because they are easy to perform and can be done anywhere without equipment. Consistent practice helps improve core stability and promotes better posture.

How to do it:

Starting position: Lie on your back with your feet hip-width apart and your knees bent. Place your hands behind your head with your elbows out to the sides, or cross them over your chest.