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Challenge

2 Week Ab Challenge

Fourteen days of abs, about a minute longer each day: from 5 minutes to 18.

  • 14 days
  • 6–19 min
  • All levels
  • Dumbbells (1 day)
Do it in the app: 7 days free Try day 1 free
2 Week Ab Challenge

Who it's for

This suits you if you want a stronger, more defined core in two weeks and can find a few minutes every day. It works for all levels, and the early days are short enough to start from almost anywhere. If you want a longer run, try the 30 Day Defined Abs Challenge. If you'd like recovery built in, the 15 Day Reset Challenge is a better fit.

What you need

You need no equipment for 13 of the 14 days. Day 13 is the Weighted Ab Workout, which uses one light-to-medium dumbbell.

How it works

You train all seven days of both weeks, one ab workout a day. Day 1 is 5 Minute Abs, and each day adds about a minute. By Day 14 you're doing the 19 minute Killer Abs Workout. Most workouts use timed intervals. 30 seconds on and 10 off is the most common, then 50 on and 10 off for the longer ones. A few days focus on one area: lower abs on Day 9, upper abs on Day 10, plank and twists on Day 11, and HIIT on Day 12.

  • Treat the first few days as easy wins, because the short sessions teach you the moves before the clock gets longer.
  • Grab your dumbbell before Day 13 so you're not hunting for it mid-challenge.
  • Expect the 50 seconds on, 10 off days from Day 9 on to feel different, so pace the first rounds.

Try day 1: 5 Minute Abs

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

The schedule

Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 15 Minute Abs · 6 min
  2. Day 2Killer Sixpack · 7 min
  3. Day 37 Minute Ab Workout · 7 min
  4. Day 48 Minute Abs Workout · 8 min
  5. Day 5Flat Abs Workout · 9 min
  6. Day 6Intense Core Blast · 11 min
  7. Day 711 Minute Abs Workout · 11 min

Week 2

  1. Day 8Abs of Steel Workout · 12 min
  2. Day 913 Minute Lower Abs Workout · 14 min
  3. Day 10Upper Ab Focused Workout · 15 min
  4. Day 11Dynamic Plank & Twist Workout · 16 min
  5. Day 12Intense HIIT Abs Workout · 17 min
  6. Day 13Weighted Ab Workout · 18 min
  7. Day 14Killer Abs Workout · 19 min

Most of these workouts are also on our YouTube channel. The app is where they become a plan: scheduled around your week, with your progress saved.