Killer Ab Workout: 30 Days / 20 Minutes a Day

Killer Ab Workout: 30 Days / 20 Minutes a Day

Ready to Sculpt Your Abs in Just 30 Days? Dive into the ultimate ab challenge designed for those who want results without spending hours in the gym. Our SixpackShortcut program is all about efficiency and effectiveness—20 minutes a day is all you need to carve out a strong, defined core. Whether you’re at home, in the park, or on the go, these quick and intense workouts are perfect for fitting into any busy schedule. So grab your mat, get pumped, and let’s start this 30-day journey toward a six-pack together!

SixpackShortcut: 30 Days / 20 Minutes a Day
Day Exercise Reps/Duration Description
1 Plank
Bicycle Crunches
Russian Twists
3 x 1 min
3 x 20 each side
3 x 30 twists
Engage core, keep back straight.
Touch elbow to opposite knee, twist torso.
Twist torso with weight or hands clasped.
2 Leg Raises
Mountain Climbers
Crunches
3 x 15
3 x 1 min
3 x 30
Lie down, lift legs straight up.
Fast-paced knee drives to chest.
Engage upper abs.
3 Side Plank
Flutter Kicks
Reverse Crunches
3 x 30 sec each side
3 x 1 min
3 x 20
Hold position on one side, engage obliques.
Small, quick kicks while lying down.
Lift hips off the ground, keep legs bent.
4 V-Ups
Heel Touches
Russian Twists
3 x 15
3 x 25 each side
3 x 30 twists
Reach for toes while lifting legs.
Touch heel with same side hand.
Twist torso with weight or hands clasped.
5 Plank
Bicycle Crunches
Mountain Climbers
3 x 1.5 min
3 x 25 each side
3 x 1.5 min
Engage core, keep back straight.
Touch elbow to opposite knee, twist torso.
Fast-paced knee drives to chest.
6 Rest Day Recovery and muscle growth.
7 Crunches
Leg Raises
Russian Twists
3 x 35
3 x 20
3 x 35 twists
Engage upper abs.
Lie down, lift legs straight up.
Twist torso with weight or hands clasped.
8 Side Plank
Flutter Kicks
Reverse Crunches
3 x 45 sec each side
3 x 1.5 min
3 x 25
Hold position on one side, engage obliques.
Small, quick kicks while lying down.
Lift hips off the ground, keep legs bent.
9 V-Ups
Bicycle Crunches
Plank
3 x 20
3 x 30 each side
3 x 1.5 min
Reach for toes while lifting legs.
Touch elbow to opposite knee, twist torso.
Engage core, keep back straight.
10 Mountain Climbers
Heel Touches
Russian Twists
3 x 1.5 min
3 x 30 each side
3 x 35 twists
Fast-paced knee drives to chest.
Touch heel with same side hand.
Twist torso with weight or hands clasped.
11 Plank
Bicycle Crunches
Leg Raises
3 x 2 min
3 x 30 each side
3 x 25
Engage core, keep back straight.
Touch elbow to opposite knee, twist torso.
Lie down, lift legs straight up.
12 Rest Day Recovery and muscle growth.
13 Crunches
Flutter Kicks
Russian Twists
3 x 40
3 x 1.5 min
3 x 40 twists
Engage upper abs.
Small, quick kicks while lying down.
Twist torso with weight or hands clasped.
14 Side Plank
V-Ups
Reverse Crunches
3 x 1 min each side
3 x 25
3 x 30
Hold position on one side, engage obliques.
Reach for toes while lifting legs.
Lift hips off the ground, keep legs bent.
15 Mountain Climbers
Plank
Heel Touches
3 x 2 min
3 x 2 min
3 x 35 each side
Fast-paced knee drives to chest.
Engage core, keep back straight.
Touch heel with same side hand.
16 Rest Day Recovery and muscle growth.
17 Bicycle Crunches
Leg Raises
Russian Twists
3 x 35 each side
3 x 30
3 x 40 twists
Touch elbow to opposite knee, twist torso.
Lie down, lift legs straight up.
Twist torso with weight or hands clasped.
18 Flutter Kicks
Side Plank
V-Ups
3 x 2 min
3 x 1.5 min each side
3 x 30
Small, quick kicks while lying down.
Hold position on one side, engage obliques.
Reach for toes while lifting legs.
19 Reverse Crunches
Plank
Heel Touches
3 x 35
3 x 2.5 min
3 x 40 each side
Lift hips off the ground, keep legs bent.
Engage core, keep back straight.
Touch heel with same side hand.
20 Mountain Climbers
Crunches
Bicycle Crunches
3 x 2 min
3 x 45
3 x 35 each side
Fast-paced knee drives to chest.
Engage upper abs.
Touch elbow to opposite knee, twist torso.
21 Rest Day Recovery and muscle growth.
22 Russian Twists
Leg Raises
Flutter Kicks
3 x 45 twists
3 x 35
3 x 2.5 min
Twist torso with weight or hands clasped.
Lie down, lift legs straight up.
Small, quick kicks while lying down.
23 Side Plank
V-Ups
Plank
3 x 2 min each side
3 x 35
3 x 3 min
Hold position on one side, engage obliques.
Reach for toes while lifting legs.
Engage core, keep back straight.
24 Reverse Crunches
Mountain Climbers
Heel Touches
3 x 40
3 x 2.5 min
3 x 45 each side
Lift hips off the ground, keep legs bent.
Fast-paced knee drives to chest.
Touch heel with same side hand.
25 Crunches
Bicycle Crunches
Russian Twists
3 x 50
3 x 40 each side
3 x 45 twists
Engage upper abs.
Touch elbow to opposite knee, twist torso.
Twist torso with weight or hands clasped.
26 Rest Day Recovery and muscle growth.
27 Flutter Kicks
Side Plank
V-Ups
3 x 3 min
3 x 2.5 min each side
3 x 40
Small, quick kicks while lying down.
Hold position on one side, engage obliques.
Reach for toes while lifting legs.
28 Leg Raises
Plank
Bicycle Crunches
3 x 40
3 x 3.5 min
3 x 45 each side
Lie down, lift legs straight up.
Engage core, keep back straight.
Touch elbow to opposite knee, twist torso.
29 Mountain Climbers
Reverse Crunches
Heel Touches
3 x 3 min
3 x 45
3 x 50 each side
Fast-paced knee drives to chest.
Lift hips off the ground, keep legs bent.
Touch heel with same side hand.
30 Full Ab Circuit 1 round each exercise Complete all exercises from days 1-29.