45 Minutes Intermediate Abs Workout with No Equipment
A 45 minutes muscle building workout targeting your abs using no equipment equipment. 3 exercises, 11 total sets, designed for intermediate lifters.
45 Minutes
Duration
11
Total Sets
8-12 reps
Rep Range
~578
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Start in a high plank with hands directly under shoulders and body in a straight line.
- Drive one knee toward your chest while keeping your hips level — do not let them pike up.
- Quickly switch legs in a controlled running rhythm.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.