The Anytime Anywhere Quick Ab Blast

This 20-minute workout is an ideal add-on for your usual routine. Designed to work your entire midsection, it will build and maintain core stability while working your abs.
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
max. 30 min

Muscles used

Workout Heavens Peak II Muskeln Front
Workout Heavens Peak II Muskeln Back


This anytime-anywhere quick ab blast make your core burn. This HIIT workout is made for your six-pack.

HIIT (High Intensity Interval Training) is one of the most popular and most effective training methods. Not only does it burn fat; it also challenges your muscles.

Complete all 5 exercises one after the other for 30 seconds each, with a 30-second break in between. Then you can rest for up to 2 minutes. Repeat the full set of exercises 3-4 times. If the plank on your knees is too easy, you can do a plank with your elbows or hands instead.

Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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The Anytime Anywhere Quick Ab Blast
1. Front Jumping Jacks
30 sec.
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This foodspring video shows you how to do front jumping jacks correctly. Front jumping jacks are also called seal jumping jacks. Start with your arms stretched in front of you at shoulder height. As you jump into the air, spread your feet far apart. Meanwhile, open your arms. As you jump your feet together, bring your arms together in front of you as if you're going to clap. This is an effective full-body exercise.
2. Knee Plank
30 sec.
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This foodspring video shows you how to do knee planks correctly. Knee planks are a great way to start with the plank for beginners who don't yet have enough core strength for the classic version.Start in the same starting position as a plank, but leave your knees on the floor. Even though you've got your knees supporting you, stick to the same guidelines: Your elbows should be under your shoulders, your abs should be tight, and your glutes should keep tension to support your weight.
3. Floor Hyperextensions
30 sec.
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This foodspring video shows you how to do floor hyperextensions correctly. This version, lying on your stomach to work your lower back, is a good place to start for beginners. Lie on your stomach and rest your toes on the floor. Fold your arms and lay your head on your hands. Now lift your upper body off of the floor, then gently lower it back to the floor.
4. Russian Twists
30 sec.
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This foodspring video shows you how to do Russian twists correctly. This ab exercise targets your oblique abs. Sit on the floor with your back straight. Your knees should be bent, and your heels lifted off the floor. Now turn your upper body to the left, then to the right. Try to touch the floor on each side of you with your hands as you twist. Keep your back long and straight the whole time.
5. Sit-Ups
30 sec.
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This foodspring video shows you how to do sit-ups correctly. The classic exercise for your abs! Lie on your back with your knees bent and in the air. Rest your fingers on your temples. Now use the power of your core muscles to pull your upper body upwards. Don't swing yourself upwards with momentum, and don't move your arms or head along with your abs.
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