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This 12 Minute Ab Workout is perfect for the 30 Day Ab Challenge. You can get toned and defined abs before swimsuit season arrives!
How does this ab challenge work?
This is a great 30 Day Ab Challenge workout that will have you toned up quickly. To get a 12 minute ab workout with these exercises below, you’ll want to go through this cycle twice. You can go more than that if you have time, but for a quick and intense ab workout you should try for at least twice!
There is just something about a quick workout that speaks to me. I love knowing I can get in a great workout without having to spend a lot of extra time on the process, and seriously–don’t we all just need a quick workout sometimes?
There are some days when I have time for a full blown workout, other days I just need something quick that will get the job done.
Who Should Do This 30 Day Ab Challenge?
This ab workout is perfect for those of you who either a) want a fast workout because you hate working out or b) need to save some time but still put in some work!
Anyone can do a 30 Day Ab Challenge so you can definitely do this! That is not me being inspirational or trying to pump you up…you can take it at your own pace and work your way up to more intensity and more rounds throughout the month.
Beginner 30 Day Ab Challenge
This workout is great for beginners and intermediates, and if you’re more advanced and feel like you could be challenged more, you can definitely bump up the intensity and speed. This is a very versatile workout challenge.
Once you start to feel like you are not being challenged you have to bump up the intensity. That is the only thing about these at home challenges that is tricky. Try really hard not to let yourself fall into a routine where you just go with the flow. Take this short workout time and really push yourself.
Will a 30 Day Ab Challenge Work?
Absolutely, it will work. You’ll be feeling this one before you realize it! Luckily the time goes pretty quickly, and if you get sore from working out you can try these five things!
Like I mentioned above, I recommend keeping track of your time and reps so that you can see your progress. Keeping track of your progress will also make it easier to push yourself. If you did the less reps than the day before you will know that you are slacking and need to push harder tomorrow!
Working out is not always fun but in this case it can be quick–just 12 minutes! You don’t have to spend hours in the gym to see results.
Squeeze this sucker in whenever you can and you’ll see results! You don’t have to limit yourself to just 30 days of an ab challenge either! You can continue with this core challenge program as long as you like. If you keep giving it your all, day after day, you will continue to see results long past 30 days.
30-Day Ab Challenge
Do each of these 6 exercises for 1 minute each, then repeat. I like to set my stop watch on my Apple Watch or on my phone. As the minutes tick by I switch exercises. Once you have the routine down you won’t have to think about it.
As the days go by and you get used to the routine you will be able to just watch the clock and when the minutes switch you can go to the next exercise. If you start to see your results slowing down and adding in some extra rounds or intensity doesn’t do the trick…switch up the order!
Challenge your body and your mind by putting the exercises in a different order. Sometimes that simple switch can give your body a new challenge, enough to boost your results. These ab exercises will get you started on your journey to six pack abs.
Sit Ups: Start with crunches if you need to, and work your way up to a sit up. Sit on the floor and give it your all! Don’t forget to write down your starting point and your progress!
Plank: Again, there is no shame in working up to this. Start on your knees if you must, work your way to a traditional plank position, and do side planks if you’re needing more of a burn.
High Knees: Start as high as you can and make a note of it–work your way up to powerful and higher knee raises while running in place.
Side Leg Lifts / Oblique Leg Lifts: If you need a more advanced option, use weights or do these while in a side plank–it’ll burn!
Hand Walkouts: Back and forth, back and forth. Starting on your toes (or knees if you must) walk your hands away from you as far as you can, then walk them back.
V-Ups: Try for a straight V-it’s difficult!! If you can’t do it at first, write it down and do the best you can. You will get stronger, and you’ll be able to do it eventually! Focus on keeping your legs straight and your arms straight. Proper form is important! This is hard on pretty much all your abs from your upper abs to the lower ones!
Continue alternating through these exercises for as long as you can. Again, 12 minutes will be two rounds but do as many as you can!
Download the challenge here
Do I need Equipment for this?
No, you don’t need any equipment for this ab challenge program. No extra equipment is needed for this challenge, so you can do it at home, at work, or even in the hotel while traveling!
I always recommend good sneakers for working out indoors or outdoors, and a yoga mat can make a big difference for these ab workout cycles. Whenever you are doing ground work it is nice to have one in case you have hard floors like I do!
If you are looking for more 30 day challenges for legs and thighs you can find those here!
Looking for more workout posts to explore?
Here are some other workout centric posts that I think you’ll enjoy. I love working out in different ways so keeping many ideas on hand is a good idea! Mix it up sometimes, keep things new and interesting.
- Where To Find Free Online Workouts
- Beachbody 21 Day Workout Plan
- 5 Fun Family Workouts
- 30 Day Low Impact Workout Challenge
- 25 Motivating 30-Day Fitness Challenges
Yes, as long as you commit to it.
12 Minute abs workout.
No! But a yoga mat is nice to have.
Since we’ve been asked to stay inside for at least 30 more days (all of April), we’re going to try this challenge as a family! Thanks so much for sharing this… Here we go, on April 1!!!
Good luck!!
How do I print the 30 day Ab challenge???
Hey Jody! There is a download link right below the pic :)