20 MIN KILLER ABS + CORE | No Equipment, Zero Repeats

Описание: This 20 minute killer abs and core workout is a no equipment, zero repeat routine designed to challenge your entire core from start to finish. We’ll target your upper abs, lower abs, obliques, and deep core muscles with a variety of dynamic and controlled movements to build strength, stability, and endurance.

With 45 seconds of work and 15 seconds of rest, every exercise is performed only once, keeping the workout engaging and effective. All you need is a mat—no equipment required—making this the perfect at-home abs workout you can add to your routine anytime.

This workout is ideal as a daily abs routine, but keep in mind it’s not complete beginner-friendly. If you're newer to core training, take extra breaks when needed and focus on proper form over speed.

👉 Important tip: Keep your lower back pressed into the mat during core exercises. If you feel your lower back starting to arch, pause, reset, and continue with control. Quality over quantity always wins.

There is no warm-up included, so make sure your body is ready before starting. We finish with a gentle stretch and cool down to support recovery and flexibility—don’t skip it!

Stay consistent, stay focused, and enjoy the burn 🔥

Workout Overview

Workout Duration: 20 Minutes
Timer: 45 sec work / 15 sec rest
Format: No Repeat
Equipment: Mat only
Workout Type: Abs & Core (Bodyweight)
Level: Intermediate (Not beginner-friendly)
Warm-Up: Not included
Cool Down & Stretch: Included

Workout Breakdown

00:00 Intro
00:29 Toe Taps
1:24 Dead Bugs
2:24 Bear Plank Dips
3:24 Low Plank Knee Taps
4:24 Hollow Body Pulses
5:24 Bird Dog Elbow to Knee Tap L/R
7:24 Knee Tuck to Leg Raise
8:24 Tuck Ups
9:24 Reverse Crunch Hip Lift
10:24 Heel Taps
11:24 Bicycle Crunch
12:24 V Sit Clap Under
13:24 X Elbow Knee to Toe Tap L/R
15:24 Straight Arm Crunch
16:24 Mountain Climber Twist
17:24 Ab Twist Crunch Hold + Straight Leg Lift L/R
19:24 100s
20:24 Cool Down

Hashtags

#absworkout #coreworkout #homeworkout #noequipmentworkout
#norepeatworkout #absathome #corestrength #flatstomach
#absexercises #bodyweightworkout #luciebraunschweig #strongcore

🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

🛒 My Home Workout Equipment:
Dumbbells
https://amzn.to/4bFQsWu

Parallettes
https://amzn.to/460FaIF

Kettlebell
https://amzn.to/4rF4rR1

Mini Band
https://amzn.to/4riQXL1

Pull Up Tower
https://amzn.to/4trsfJR

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Music: www.epidemicsound.com

♡ SUBSCRIBE: @LBhomeworkout
♡ Instagram: @luciebraunschweig

⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.