Fast And Furious Ab Circuit Without Any Equipment

Today we’re gonna do a fast and furious ab circuit because let’s face it, who doesn’t want their abs and their core ready for the summer? So I have a very quick and effective 4 minute ab circuit to guarantee a burn and results. Who doesn’t have 4 minutes in a day to burn a few extra calories? We all have.

If you do this ab circuit a few times throughout the week you will definitively see results, feel your abs burning and also you will feel better about yourself getting a little sweat during the day.

4 Minute Ab Circuit

Let’s start our ab circuit by warming up the body with plank walk outs. Just start your stopwatch to see that I’m not lying when I say that this ab circuit will last only 4 minutes. For best results you should perform this workout as many times as you can in a week, even a few times per day if you have more free time.

1. Inchworm Walkouts

Start by touching the ground with your hands from the standing position. Slowly walk out into a plank position, hold it there for 2-3 seconds and then walk back up. Try to keep your legs as straight as possible all the time.

With this exercise you’ll gonna stretch your body and also you’ll feel your core working. Just be sure to engage your core. Perform this warm up exercise for about 30 seconds and then jump straight into the next exercise.

Inchworm Walkouts

2. Plank Knee Taps

Get into the plank position, on your forearms and do knee taps for 30 seconds. Keep your hips parallel to the ground, try not to move them and pull your belly up. Slightly touch the floor with your knees one by one. You should already starting to feel a burn in your abs even it’s only the first minute of the workout.

Plank Knee Taps

3. Oblique V Crunches

Turn to one side and start doing some oblique crunches. Make sure to keep your legs as straight as possible and to lift them as high as possible. This way you’ll feel the burn all along the side of your core. After 30 seconds change side for another 30 seconds.

Ab Circuit Oblique V Crunch

4. Sprinter Crunches

Lay down on your back and lift your legs off the ground. Also slightly lift your shoulders and bring your arms behind your head. Crunch up and alternately touch your knee with the opposite elbow. You’ll feel the burn in your lower abs, your obliques and in your legs too. Perform these sprinter crunches for 30 seconds.

Ab Circuit Sprinter Crunches

5. Crab Toe Touches

Get into a grab position, lift your hips up and alternately touch your toes with the opposite hand. Keep your hips as high as possible because this is the key to work your arms, glutes and core, especially your lower abs. You have 30 seconds to do as many reps as you can.

Ab Circuit Crab Toe Touches

6. V-Ups

Lay down on your back and lift your legs and shoulders off the ground. Keep your legs and arms straight. Crunch up and then lay back down without touching the floor with your legs. Do it for 30 seconds.

Ab Circuit V-Ups

7. V-Sit Hold

Keep your body in a V position, lower your legs and your core just enough to feel them burn and hold it for the last 30 seconds. This exercise is great for your obliques, lower abdominal and your legs too.

Ab Circuit V-Sit Hold

This was the 4 minute ab circuit: easy, simple and efficient. I know you feel that burn in your abs, but if you want to feel more, just start another 4 minute set. If you enjoyed this abs workout please share it with your friends and followers. Stay fit!


Leave a Reply