20-Minute Total Abs Workout - No Equipment with Warm-Up | Sweat With SELF, by SELF on YouTube. 26 min 47 s.
- Video length
- 26 min 47 s
- Time to do it
- 27 minutes
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Start with the warm-up at 0:00. Spend about two and a half minutes on light movement to raise your heart rate and loosen your hips and shoulders before any ab work.
Begin circuit 1 with the plank crossover. Hold a high plank and bring one knee toward the opposite elbow, then switch sides. Keep your hips level.
Do the overhead sit-up. Lie on your back, reach both arms overhead, and roll up to sit tall, then lower slowly. Bend your knees if a straight-leg version strains your back.
Move to side plank dips. Set up on one forearm, lift your hips, and lower them a few inches before pressing back up. Repeat on the other side.
Finish circuit 1 with plank reaches, alternating single-leg V-ups, sit-ups with a twist, and bicycle crunches. Work through each move for about 40 to 50 seconds.
Repeat the same moves in circuit 2 at 10:09. Keep the pace steady and rest briefly between exercises if your form starts to break down.
Complete circuit 3 at 16:52. This is the last round, so aim for controlled reps rather than speed.
End with the cool down at 23:31. Stretch your abs, hip flexors, and lower back for a few minutes to bring your heart rate down.
Tips and common mistakes
Keep your lower back pressed toward the floor during sit-ups and V-ups to protect it.
Drop to the modified version of any move as soon as your hips sag or your neck strains.
Breathe steadily instead of holding your breath during planks and crunches.
Stop and rest if you feel sharp pain, dizziness, or shortness of breath.
Questions
Do I need any equipment?
No. All you need is a mat or a clear patch of floor, plus water and a towel. The moves use only your body weight.
How long is the workout?
The full session runs about 27 minutes, including the warm-up and cool down. The main workout is roughly 20 minutes.
Can beginners do this?
Yes. The instructors show standard and modified versions of each exercise, so you can pick the level that suits you.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
