90 Minutes Intermediate Abs Workout with Cable Machine
A 90 minutes fat loss workout targeting your abs using cable machine equipment. 5 exercises, 15 total sets, designed for intermediate lifters.
90 Minutes
Duration
15
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the cable to the highest or lowest pulley position depending on chop direction.
- Stand sideways to the cable with feet shoulder-width apart and a slight knee bend.
- Rotate your torso to pull the handle diagonally across your body, keeping arms mostly straight.
Kneel facing a high cable with a rope attachment behind your head.
Form cues
- Kneel facing a high cable with a rope attachment behind your head.
- Hold the rope handles beside your head — they stay in place throughout.
- Crunch down by flexing your spine, bringing your elbows toward your knees.
Set up as you would for a regular cable crunch.
Form cues
- Set up as you would for a regular cable crunch.
- As you crunch down, rotate your torso to bring your elbow toward the opposite knee.
- Alternate sides each rep.
Stand sideways to a cable machine with the handle at chest height.
Form cues
- Stand sideways to a cable machine with the handle at chest height.
- Hold the handle at your chest with both hands.
- Press the handle straight out in front of you — resist the pull trying to rotate you.
Finish strong — take the last set close to failure.
Form cues
- Set the cable at chest height and stand sideways to the machine with feet shoulder-width apart.
- Press the handle straight out from your chest, resisting the cable pulling you sideways.
- At full arm extension, slowly rotate your torso away from the cable for a two-count.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Abs Training Tips
- *Heavy compound lifts train your abs hard — dedicated ab work is the finishing touch, not the foundation.
- *Anti-rotation and anti-extension exercises (pallof press, ab wheel) build real functional core strength.
- *Visible abs are made in the kitchen — no amount of crunches overcomes a caloric surplus.
Get this abs workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.