Training your abs (and fitness in general) can often seem like a chore. When you have 50 things to do in a day, spending an hour or more at the gym can seem like a waste of time.
But there are many ways to consolidate your workouts so you can get the most out of them. For example, by performing high-intensity interval training (HIIT), you’ll get a lot more bang for your buck from your workout (1). However, HIIT workouts are not for the faint of heart. These workouts force you to work near your maximum intensity for a period and then allow you to work at a lower intensity for a period. Continue in this pattern for the full workout.
You can also consider incorporating circuit training as well. Circuit training consists of sequentially performing one exercise after another (2). You can do this with time intervals, rep ranges, or a variety of other ways.
Both HIIT training and circuit training are great ways to save time while still getting an aggressive workout. For this reason, I combined these two forms of exercise into a 7-minute ab routine.
You can do this workout up to four times a week, but I recommend starting with 2 or 3 times a week. This way, you’ll prepare your body for more intense, time-limited workouts without putting too much stress on your body. Then, over time, you can add a training day, increase interval times, or otherwise modify the routine if you want!
Without further ado, let’s take a look at your new time-saving ab routine!
Facts about the 7-Minute Ab Workout
For this routine, you won’t need any equipment. This is a program based solely on body weight. Over time, you may want to consider adding some weights to some of the movements to make them more difficult and put more demand on your muscles. But for the first few months, you will be fine with body weight only.
The only pieces of equipment that might be useful are a stopwatch, a water bottle, and a mat to lie on.
Other than that, bring good energy and a positive attitude. You will do great!
I recommend doing each move for 20 seconds, with 15 second breaks in between. Move from one exercise to another, completing each exercise 1 time, and you’re done in less than 7 minutes!
1. High knees
Some exercises on this list will combine plyometric movements with abdominal work. This helps burn extra calories while also strengthening the abs, giving you more benefit per movement!
How to perform
- Start standing up.
- Bring your right knee up to your chest.
- As quickly as you can, return your right foot to the ground and bring your left knee up to your chest.
- Continue to alternate in this manner for the duration of the interval.
2. Knife
Squats are a traditional, but high-intensity, core exercise. This move will really burn your abs.
How to perform
- Begin by lying on your mat.
- As you perform a crunch, lift both feet off the ground at the same time.
- Return to the starting position and complete as many repetitions as you can in the time interval.
3. Bridges
The bridge can be performed isotonically (at a normal pace) or isometrically (holding the contraction). I recommend performing it isometrically, but feel free to perform it any way you like!
How to perform
- Lie on your back with your knees bent and your feet on the floor.
- Lift your hips off the ground and squeeze your glutes.
- Hold this contraction for the duration of the interval.
4. Bicycle Ab Situps
Although not as easy as cycling, cycling exercise is very effective for core strength.
How to perform
- Start on your back, with your knees bent and your feet on the floor.
- Place your hands on your temples or chest.
- Lift your shoulders off the ground as you lift your legs at the same time.
- Bring your right knee into your chest as you rotate your left elbow to meet it.
- Do the same movement on the opposite side.
- Continue to alternate in this manner throughout.
5. High knees with hands above head
This exercise is the same as the first, but with the arms stretched overhead. Perform this movement for the duration of the interval.
6. Reverse Situations
Lunges require you to lift your shoulders off the ground. The reverse situp is the exact opposite, but is just as effective.
How to perform
- Lie on your back with your knees bent and your feet on the floor.
- Lift your legs high in the air while getting as far off the ground as you can.
7. Climbers
Climbers simulate a climbing motion but on the ground. This move is both cardio and an ab-strengthening exercise.
How to perform
- Start in a pushup position.
- Bring your right knee to your chest, then as quickly as you can, return to the starting position and bring your left knee to your chest.
- Continue to alternate in this manner for the duration of the interval.
8. Wipers
In your car, the wiper blades move back and forth in a continuous motion. This is the movement that should be imitated during the wiper exercise.
How to perform
- Lie on your back with your knees bent and your feet on the floor.
- Kick your legs up to the ceiling with your knees straight.
- Let your legs fall to the left, keeping both feet together and making sure your legs don’t lose the height they started with.
- Move your legs to the right in the same way.
- Continue to alternate in this manner throughout.
9. Jumping Jacks
Jumping jacks are an old school classic. This move has been a part of the gym curriculum for generations, and it’s not going away anytime soon.
How to perform
- Start standing, with your feet about hip-width apart.
- Jump your feet out to the sides as you simultaneously raise your arms above your head.
- Once your feet land, bring them back to the starting position while also lowering your arms to your sides.
- Repeat in this alternating fashion for the duration of the interval.
10. Pike to Plank
Switching between pike and plank builds a lot of muscles that work your shoulders and core.
How to perform
- Start in a pushup position.
- Then lift your hips into the air and move your body back.
- Continue to alternate in this manner for the duration of the interval.
11. Cross Crunch
Adding some spin to your crunch brings your obliques into play. This makes for a much more effective exercise overall.
How to perform
- Start in a supine position, legs straight.
- Then perform a crunch and lift your legs as you simultaneously reach your right hand toward your left leg.
- Repeat on the other side.
- Continue in this pattern for the duration of the interval.
12. Boat pose
As always, it’s a good idea to mix in some isometric exercises with your plyometric and isotonic work. This movement comes from the origins of yoga and is very effective for both strength and mobility.
How to perform
- Start by lying on your back.
- Lift your feet off the ground as you simultaneously lift your shoulders up.
- Hold this position for the duration of the interval.
conclusion
It really doesn’t take long to get a great workout. Using principles from interval training and circuit training, you can maximize your efficiency and get a great workout with very little time commitment.
If you have big fitness goals but are short on time, try this routine and see how you feel!
The tasks listed
- Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-based effects of high-intensity interval training on exercise capacity and health: A review with historical perspective. Int J Environ Res Public Health. 2021 Jul 5, 18(13):7201. doi: 10.3390/ijerph18137201. PMID: 34281138; PMCID: PMC8294064.
- Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of resistance circuit training on body composition, strength and cardiorespiratory fitness: A systematic review and meta-analysis. Biology (Basel). 2021 Apr 28, 10(5):377. doi: 10.3390/biology10050377. PMID: 33924785; PMCID: PMC8145598.
