45 Minutes Intermediate Abs Workout with No Equipment
A 45 minutes general fitness workout targeting your abs using no equipment equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
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.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.