If you’re looking for an ab workout that burns fat, builds definition, and leaves your core on fire, you’ve come to the right place. Forget boring sit-ups and crunches — this 20-minute core inferno workout is fast, intense, and incredibly effective. Designed to target your upper abs, lower abs, obliques, and even that elusive “deep core,” this routine will have your abs burning in no time.
The best part? No equipment needed. Whether you’re at home, at the gym, or even on the beach, this workout can be done anywhere, anytime. All you need is 20 minutes and a little bit of grit. So, grab some water, find a space to move, and get ready to turn up the heat on your abs.
🔥 The 20-Minute Core Inferno Workout
This workout is broken into three circuits. Each circuit targets a different part of your core, keeping your muscles guessing and maximizing results. Each exercise lasts 40 seconds with 20 seconds of rest. Complete all exercises in the circuit before moving to the next. If you’re feeling ambitious, repeat the whole routine twice for an even bigger burn.
🔥 Circuit 1: Upper Abs Ignition (6 Minutes)
Target: Upper abs, upper core strength
1️⃣ Leg Raises (Lying)
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Lie flat on your back with your hands under your hips for support.
- Lift both legs straight up until they’re at a 90-degree angle.
- Lower them slowly, keeping your lower back pressed to the floor.
💡 Pro Tip: Don’t let your heels touch the ground between reps. This keeps constant tension on your abs.
2️⃣ Toe Touch Crunches
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Lie on your back with your legs raised straight up.
- Reach up with both hands, trying to touch your toes.
- Slowly lower your arms and upper back to the ground, but don’t let your abs relax.
💡 Pro Tip: Focus on slow, controlled movements to engage your abs fully. Speed isn’t the goal here.
3️⃣ V-Sits (Bodyweight)
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Sit on the ground with your legs straight in front of you.
- Lift your legs and your upper body at the same time, forming a “V” shape.
- Hold at the top, then slowly lower down without letting your feet or shoulders touch the ground.
💡 Pro Tip: Keep your arms straight alongside your body to help with balance. Struggling? Rest your hands lightly on the floor for support.
4️⃣ Plank-to-Crunch (Plank-to-Knee Drive)
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Start in a plank position on your forearms.
- Drive your right knee toward your chest, then return to plank.
- Repeat with the left knee and alternate sides.
💡 Pro Tip: Keep your hips low and your body in a straight line. Don’t let your lower back sag.
🔥 Circuit 2: Oblique Obliteration (6 Minutes)
Target: Obliques (sides of your abs), core twisting power
1️⃣ Russian Twists
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Sit on the floor with your knees bent and feet off the ground.
- Lean back slightly and twist your torso from side to side.
- Tap your hands (or a small weight) on the ground on each side.
💡 Pro Tip: For an extra challenge, use a small weight or medicine ball. Keep your feet elevated for maximum core engagement.
2️⃣ Side Plank with Hip Dips (Right Side)
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Get into a side plank position on your right forearm.
- Drop your hips toward the floor, then raise them back up.
- Repeat for the full 40 seconds.
💡 Pro Tip: Keep your body in a straight line. If it’s too difficult, lower your knees to the ground for support.
3️⃣ Side Plank with Hip Dips (Left Side)
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Same as the right side, but now on your left forearm.
💡 Pro Tip: Focus on controlled dips. The slower you go, the more you’ll feel the burn.
4️⃣ Bicycle Crunches
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Lie on your back with your hands behind your head.
- Bring your right elbow to your left knee, while extending your right leg.
- Switch sides, bringing your left elbow to your right knee.
- Alternate in a “pedaling” motion.
💡 Pro Tip: Slow it down! Don’t race through these. Slow, controlled reps activate the obliques far better than fast, sloppy movements.
🔥 Circuit 3: Deep Core Burnout (6 Minutes)
Target: Deep core muscles (transverse abdominis), overall core stability
1️⃣ Plank with Shoulder Taps
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Get into a push-up position with your feet shoulder-width apart.
- Tap your right hand to your left shoulder, then switch sides.
- Keep your hips as still as possible.
💡 Pro Tip: If you’re struggling to stay steady, widen your foot stance for better balance.
2️⃣ Dead Bug
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Lie on your back with your arms pointing straight up.
- Raise your legs so your knees form a 90-degree angle.
- Lower your right arm and left leg at the same time, then return to the starting position.
- Switch sides.
💡 Pro Tip: Move slowly to keep your abs engaged. If your lower back lifts off the ground, reduce your range of motion.
3️⃣ Reverse Crunch
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Lie on your back with your legs raised and knees bent.
- Roll your hips off the floor, lifting your lower back.
- Lower your hips slowly back to the ground.
💡 Pro Tip: Use your abs (not momentum) to lift your hips. Slow, controlled movements are key.
4️⃣ Boat Hold (Static Hold)
Duration: 40 seconds
Rest: 20 seconds
How to Do It:
- Sit on the ground with your legs extended in front of you.
- Lift your legs and upper body to form a “V” shape.
- Hold this position for 40 seconds.
💡 Pro Tip: If you can’t hold it for 40 seconds, aim for 20, then take a short break before continuing.
🔥 Cool Down (2 Minutes) 🧘♂️
Take a moment to cool down your core muscles. Stretching prevents soreness and improves flexibility.
Key Stretches:
- Cat-Cow Stretch: Arch and round your back slowly.
- Seated Forward Fold: Sit on the ground and reach for your toes.
- Supine Twists: Lie on your back, twist your hips to one side, and keep your shoulders flat.
Congratulations, you just completed the 20-Minute Core Inferno Workout! Your abs are probably on fire 🔥, but that’s a sign you did it right. If you stay consistent, you’ll notice increased core strength, better balance, and more definition in your abs. This workout is designed to be short but intense, so try to complete it 3-4 times per week for the best results.
🔥 Ready for a challenge? Try repeating this workout twice in a row for a full 40-minute inferno session. Your abs will feel the burn, but your results will be undeniable.
Get ready to build a core of steel! 💪💥
