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Challenge

30 Day Defined Abs Challenge

A short ab workout every day for 30 days, from 5 to 20 minutes.

  • 30 days
  • 5–20 min
  • All levels
  • Mat
Do it in the app: 7 days free Try day 1 free
30 Day Defined Abs Challenge

Who it's for

This is for you if you want a stronger, more defined core and you'd rather do a small thing every day than a big thing now and then. Any level works, and most days take 5 to 20 minutes. If you want a workout for your whole body, try the 8 Week Stronger Challenge. If you want rest built into the plan, the 15 Day Reset Challenge is a better fit.

What you need

You need a mat and nothing else for most days. Days 9, 21 and 29 use sliders, and towels on a smooth floor work fine in their place. There are no weights in this program.

How it works

You train seven days a week for 30 days, one ab workout a day. There are ten workouts, and they run on rotation. The short ones (5 and 6 minutes) fill the early days. The 9, 11 and 13 minute workouts come around again and again. The 15 minute Defined Abs Workout returns on days 8, 17 and 27. The 20 minute Advanced Abs Workout shows up on day 10 and closes the challenge on day 30. Most workouts are timed intervals, usually 30 seconds of work with 5 seconds of rest. Some give you 30 seconds on each move with no rest, and the longer ones use 45 or 50 seconds of work.

  • Do the 5 and 6 minute days even when you're short on time, because the streak is the point.
  • Set your mat and sliders out the night before, so days 9, 21 and 29 don't need any thinking.
  • Notice how the same workouts feel when they come back, because the 11, 13 and 15 minute ones are your progress check.

Try day 1: Intense Abs Workout: No Equipment

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 1Intense Abs Workout: No Equipment · 6 min
  2. Day 2Abs: Upper, Lower & Obliques · 9 min
  3. Day 3Oblique Workout · 6 min
  4. Day 45 Minute Effective Abs: Core Strength Workout · 5 min
  5. Day 56 Minute Lower Abs · 6 min
  6. Day 6Killer Abs Workout: No Equipment · 11 min
  7. Day 7Total Abs: Daily Workout · 13 min

Week 2

  1. Day 8Defined Abs Workout · 15 min
  2. Day 9Abs: Sliders · 6 min
  3. Day 10Advanced Abs Workout · 20 min
  4. Day 11Intense Abs Workout: No Equipment · 6 min
  5. Day 12Abs: Upper, Lower & Obliques · 9 min
  6. Day 135 Minute Effective Abs: Core Strength Workout · 5 min
  7. Day 14Killer Abs Workout: No Equipment · 11 min

Week 3

  1. Day 15Total Abs: Daily Workout · 13 min
  2. Day 16Oblique Workout · 6 min
  3. Day 17Defined Abs Workout · 15 min
  4. Day 186 Minute Lower Abs · 6 min
  5. Day 19Abs: Upper, Lower & Obliques · 9 min
  6. Day 20Killer Abs Workout: No Equipment · 11 min
  7. Day 21Abs: Sliders · 6 min

Week 4

  1. Day 22Intense Abs Workout: No Equipment · 6 min
  2. Day 23Abs: Upper, Lower & Obliques · 9 min
  3. Day 24Oblique Workout · 6 min
  4. Day 25Killer Abs Workout: No Equipment · 11 min
  5. Day 26Total Abs: Daily Workout · 13 min
  6. Day 27Defined Abs Workout · 15 min
  7. Day 286 Minute Lower Abs · 6 min

Week 5

  1. Day 29Abs: Sliders · 6 min
  2. Day 30Advanced Abs Workout · 20 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.