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The 7-Minute Abs Circuit Workout You Can Do Anywhere

Published September 03, 2019
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

7-minute-abs-circuit-workout
<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"The 7-Minute Abs Circuit Workout You Can Do Anywhere", "datePublished":"September 03, 2019", "description":"Lose belly fat, strengthen your core, and tone your abs anywhere with this seven-minute circuit workout.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/07/7-minute-ab-circuit-thumbnail-0235.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">What Is the Best Abs Workout?</a></li> <li><a href="#section2">The Bottom Line</a></li> </ul> </div> <section> <p>Do you know that saying “abs are made in the kitchen”? It means that diet is a crucial ingredient to lose <a target="_blank" href="https://www.warriormade.com/content/exercise/exercise-to-cut-belly-fat" rel="noreferrer">belly</a> fat and build toned abs.</p> <p>But what if there was an abs workout you could do in your kitchen—or anywhere you have a little space <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-lose-weight-fast-at-home" rel="noreferrer">at home</a>? And you could do it in less time than it takes to make an omelet?</p> <p>That’s exactly what we’ve put together. Keep reading to learn six of our favorite abs exercises. Then we’ll show you how to turn those exercises into a seven-minute abs workout that you can do <a target="_blank" href="https://www.warriormade.com/content/exercise/no-gym-body-transformation-with-home-exercises/" rel="noreferrer">anywhere</a>. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What Is the Best Abs Workout?","acceptedAnswer":{"@type":"Answer","text":"When it comes to your abs workout, there’s more to consider than your six-pack. You also need exercises that work the sides of your abs—known as the obliques—and a deeper core layer of abs—the transverse abdominis.\n\nThe abs workout we’re about to show you will put together exercises that work each of these core muscles while hitting the upper-, mid-, and lower-abs. For this abs workout, we’ve ditched the standard crunches and sit-ups routine to show you exercises that work your abs completely.\n\nWe’ll share modifications along the way, so if you’re just getting started (or you find one of these moves isn’t your strong suit), be sure to try those out. We’ve also included a few more challenging variations on these exercises that you can work up to as you get more comfortable."}}]}</script> <h2>What Is the Best Abs Workout?</h2> <p>When it comes to your abs workout, there’s more to consider than your six-pack. You also need exercises that work the sides of your abs—known as the <i>obliques</i>—and a deeper core layer of abs—the <i>transverse abdominis</i>.</p> <p>The abs workout we’re about to show you will put together exercises that work each of these <a target="_blank" href="https://www.warriormade.com/content/exercise/best-core-workouts-for-men" rel="noreferrer">core</a> muscles while hitting the upper-, mid-, and <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-lower-ab-exercises-you-can-do-at-home/" rel="noreferrer">lower-abs</a>. For this abs workout, we’ve ditched the standard crunches and sit-ups routine to show you exercises that work your abs completely.</p> <p>We’ll share modifications along the way, so if you’re just getting started (or you find one of these moves isn’t your strong suit), be sure to try those out. We’ve also included a few more challenging variations on these exercises that you can work up to as you get more comfortable.</p> <p>To do this abs <a target="_blank" href="https://www.warriormade.com/content/exercise/circuit-training-for-weight-loss/" rel="noreferrer">circuit</a> workout, set a timer for one minute at the beginning of each of the exercises. Do the number of reps listed, then use the rest of the minute to take a breather and set up for the next move.</p> <h3>#1 High Knees</h3> <p>Stand with your hands on your hips. Shift your weight to your left foot and step back with your right foot. Lean your core forward as you do this. Now bring your right leg forward and draw it up toward your chest as far as you can. Step your right foot back and begin the next rep.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-high-knees-2-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-high-knees-2-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-high-knees-2-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-high-knees-2-LR-0235.jpg" class="img-fluid" alt="high-knees"> </picture> </div> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-high-knees-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-high-knees-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-high-knees-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-high-knees-LR-0235.jpg" class="img-fluid" alt="high-knees"> </picture> </div> </div> <p>Repeat for 12 reps. Switch to do 12 reps with the left foot. Rest for the remainder of the minute.</p> <p><i>Modify it!</i> Beginners can try the <i>drinking bird</i>. Stand on both feet with hands on your waist. Bend at the hip and bring your torso down as far as you can. Squeeze your abs and engage the core to bring yourself back to standing. Do this for 20 reps instead.</p> <h3>#2 Side Bends</h3> <p>Stand up straight and place your hands on your hips. Drop your torso to your right side as far as you can. Squeeze your abs to return to standing, then switch to the left side. You should feel the sides of your abs getting a workout.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-8"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-simple-side-bends-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-simple-side-bends-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-simple-side-bends-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-simple-side-bends-LR-0235.jpg" class="img-fluid" alt="simple-side-bends"> </picture> </div> </div> <p>Do 10 reps on each side. Rest for the remainder of the minute.</p> <p><i>Challenge yourself!</i> Make this move more difficult by doing the <i>two-arm side bend</i>. Interlace your fingers and reach your arms up with palms facing the ceiling. Your abs work harder so you get a better core workout!</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-8"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-arm-side-bend-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-arm-side-bend-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-arm-side-bend-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-arm-side-bend-LR-0235.jpg" class="img-fluid" alt="arm-side-bend"> </picture> </div> </div> <h3>#3 V-Ups</h3> <p>Lie on the ground with your arms extended over your head. Squeeze your abs to raise your legs and torso until you form a “V” shape. Reach your hands toward your toes. Slowly lower your arms and legs back to the starting position, then repeat.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-v-up-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-v-up-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-v-up-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-v-up-LR-0235.jpg" class="img-fluid" alt="v-ups"> </picture> </div> </div> <p>Do 10-15 reps. Rest for the remainder of the minute.</p> <p><i>Modify it!</i> V-Ups can be tough, so feel free to substitute reverse crunches to work those abs. Lie on the floor with hands at your sides. Bend your knees and rest your heels on the floor. Draw your knees up toward your chest then lower them back to the starting position. Do 20 reverse crunches, then rest.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-reverse-crunch-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-reverse-crunch-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-reverse-crunch-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-reverse-crunch-LR-0235.jpg" class="img-fluid" alt="reverse-crunch"> </picture> </div> </div> <h3>#4 Mountain Climber</h3> <p>Start the <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-mountain-climbers" rel="noreferrer">mountain climber</a> in a plank position—the same way you’d set up for a pushup. Bring your right knee as close to your chest as you can. You should feel the sides of your abs firing. Return to the starting position, then switch legs.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-mountain-climber-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-mountain-climber-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-mountain-climber-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-mountain-climber-LR-0235.jpg" class="img-fluid" alt="mountain-climber"> </picture> </div> </div> <p>Alternate between left and right for 20 reps total—that’s 10 on each side. Rest for the remainder of the minute.</p> <p><i>Modify it!</i> To make this move easier, place your hands on a <a target="_blank" href="https://www.warriormade.com/content/exercise/the-better-way-to-do-core-exercises-from-a-chair" rel="noreferrer">chair</a> and climb! Start with slow repetitions, then pick up the pace once you’ve got it down.</p> <h3>#5 Hip-Ups</h3> <p>Rest your right elbow on the floor and fully extend your legs. Start with your right <a target="_blank" href="https://www.warriormade.com/content/exercise/5-exercises-for-hip-pain" rel="noreferrer">hip</a> on the floor, then squeeze your abs to bring your hips up as high as you can. Slowly lower them back to the floor.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-full-hip-ups-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-full-hip-ups-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-full-hip-ups-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-full-hip-ups-LR-0235.jpg" class="img-fluid" alt="full-hip-ups"> </picture> </div> </div> <p>Repeat for 10-15 reps, then relax until the minute is up. Switch to do the move on your left side. Repeat for 10-15 reps, then rest.</p> <p><i>Modify it!</i> Try doing the <i>kneeling hip-up</i> to start. Bend your legs so you’re propped up on your knees and your <i>elbow</i>. Raise and lower your hips as you would for the hip-up. When you’re comfortable with that, extend your top leg out and leave the bottom one bent for a <i>half-kneeling hip-up</i>.</p> <h3>#6 Plank</h3> <p>You made it to the last exercise of the workout! Get into an elbow or full plank position. Squeeze your glutes and tighten your abs to keep the body aligned from head to toe.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-full-plank-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-full-plank-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-full-plank-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-full-plank-LR-0235.jpg" class="img-fluid" alt="full-plank"> </picture> </div> </div> <p>Hold the plank for as long as you can. If you can only do 10 seconds to start, that’s great! Try to work up to 30 seconds or more over time.</p> <p><i>Modify it!</i> Plant your knees on the floor rather than your toes to do a <i>kneeling plank</i>. If you feel like mixing it up, try different <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank exercises</a> like reverse planks, plank up-downs, or even <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups" rel="noreferrer">pushups</a>.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-kneeling-plank-0235.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-kneeling-plank-0235.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-kneeling-plank-0235.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-kneeling-plank-LR-0235.jpg" class="img-fluid" alt="kneeling-plank"> </picture> </div> </div> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>The Bottom Line</h2> <p>With these six powerful exercises, you’ll get an incredible abs workout without the hassle of going to the gym. You can do this abs circuit workout on its own for a few days—<a target="_blank" href="https://www.warriormade.com/content/exercise/how-often-should-you-workout" rel="noreferrer">weekly</a> or even as a daily abs routine. You can also add these exercises to the end of your normal <a target="_blank" href="https://www.warriormade.com/content/exercise/9-at-home-workouts-to-tone-and-tighten" rel="noreferrer">workout</a> to hit those abs.</p> <p>One of the reasons so many of us struggle to keep up a fitness routine is because we think it has to be hard and take a lot of time. But with effective workouts like this abs circuit, you only need to push yourself hard for seven minutes—a few times per week—to see the results you want. </p> <p>And we’ve all got time for that!</p> </section> </article>

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