90 Minutes Beginner Abs Workout with No Equipment
A 90 minutes fat loss workout targeting your abs using no equipment equipment. 7 exercises, 21 total sets, designed for beginner lifters.
90 Minutes
Duration
21
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
- Lie on your back with hands behind your head and legs elevated.
- Bring one knee toward your chest while simultaneously rotating to touch the opposite elbow to it.
- Extend the other leg straight out, keeping it off the ground.
Hang from a pull-up bar with a shoulder-width grip.
Form cues
- Hang from a pull-up bar with a shoulder-width grip.
- Raise your legs by curling your pelvis up, not just by lifting your legs with hip flexors.
- Aim to bring your toes to the bar for the full version, or knees to chest for a modification.
Start in a push-up position but rest on your forearms instead of your hands.
Form cues
- Start in a push-up position but rest on your forearms instead of your hands.
- Body forms a straight line from head to heels — no sagging or piking.
- Squeeze your glutes and brace your abs like someone is about to punch you.
Lie on your back and press your lower back firmly into the floor — eliminate any gap.
Form cues
- Lie on your back and press your lower back firmly into the floor — eliminate any gap.
- Extend your arms overhead and lift your head, shoulders, and arms off the ground.
- Lift your legs a few inches off the floor while keeping them straight and squeezing together.
Lie flat on your back with arms extended overhead and legs straight on the floor.
Form cues
- Lie flat on your back with arms extended overhead and legs straight on the floor.
- Simultaneously lift your legs and torso, reaching your hands toward your toes.
- Form a V shape at the top of the movement — your body should balance on your sit bones.
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Form cues
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Press your lower back firmly into the floor — this is your anchor point.
- Slowly extend one arm overhead and the opposite leg forward simultaneously.
Finish strong — take the last set close to failure.
Form cues
- Kneel on a mat with the ab wheel on the floor in front of you.
- Roll forward slowly, extending your arms and keeping your core braced.
- Go as far as you can while maintaining a flat back — do not let your hips sag.
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.