The 5-Minute Abs Challenge: The 7-Day Challenge That Works!

“I don’t want shredded abs that make me look like a cover model,” said no one ever.

As a personal trainer, I can attest that a six-pack is a highly sought-after goal. Many join the gym with the sole aim of carving a Greek god-like midline. However, most give up before achieving their goals.

If building a chiseled midsection was so easy, everyone would be walking around without a shirt.

Nonetheless, the best thing about training to build abs is that you don’t need to spend long hours in the gym. A five-minute HIIT workout delivers just enough stimulation.

Drawing from my 15 years of training experience, I have designed the perfect five-minute HIIT ab workout to help you achieve incredible results within a week. In this article, I pull back the curtain on this stunning training routine that’s quick, effective, and accessible to everyone.

The 5-Minute Abs Challenge: Exercises and Schedule

So, why do I prefer HIIT (high-intensity interval training) for my ab workouts?

HIIT workouts train the target muscles in a short period and send the metabolism into overdrive, which helps burn fat long after the workout is completed. This makes HIIT training a no-brainer for this five-minute ab challenge. (1)

Abs are relatively small muscle groups and don’t require elaborate workout regimes for optimal muscle stimulation.

I like to keep my ab workouts simple. Below are the five exercises I use to train my core. These ensure I am training my core from all angles for overall development.

1. Crunches

Contrary to what most people think, you do not have to hang upside down on a punching bag for crunches to build a six-pack. The good-old crunches on an exercise mat are good enough to get you the desired results. Crunches bias the rectus abdominis muscles, helping you achieve the coveted six-pack aesthetic.

Many people use ‘crunches’ and ‘sit-ups’ interchangeably. However, these are two distinct exercises. The former involves a limited range of motion (ROM), which helps maintain constant tension on the target muscles. It is also much better for people just starting their fitness journeys or those undergoing rehabilitation.

How To Perform Crunches:

1. Lie supine on an exercise mat with your knees flexed and feet flat on the floor.
2. Place your hands behind your head.
3. Breathe out, contract your abs, and slowly lift your upper back off the floor. Squeeze your abs as hard as possible for maximum muscle stimulation.
4. Your lower back should remain on the floor at the top of your ROM.
5. Slowly return to the starting position.
6. Begin the next rep without waiting for too long in the bottom position.

2. Russian Twists

Russian twists engage the obliques, which are the fish gill-like muscles on the side of your abdomen. This exercise is a must if you want a chiseled midsection that looks complete from every angle.

I sometimes do the Russian twists on a decline bench to further load my midsection. Intermediate and advanced lifters can try the same.

How To Perform Russian Twists:

1. Sit on an exercise mat with your feet flat on the floor.
2. Lean back until your upper body is at 45 degrees.
3. Extend your arms so your wrists are above your knees. This will be your starting position.
4. Twist your torso to the right side as far as possible while exhaling sharply.
5. Pause and contract your core in the fully shortened position.
6. Return to the starting position.
7. Repeat on the other side.
8. Alternate between sides for recommended reps.

3. Plank

Planks are among the most unassuming exercises. We usually associate ‘working out’ with ‘movement.’ However, isometric exercises are incredibly potent tools that can help build strength, muscle mass, and stability without requiring joint movement.

Planks are a static exercise that works the entire core, including the abs, obliques, and transverse abdominis. They also boost your core endurance, enhancing your performance in other workouts and overall functionality.

Planks are so effective that I’ve experienced my most intense ab cramps during this exercise. This tells you something about their ability to engage the core muscles.

How To Perform Plank:

1. Kneel on an exercise mat.
2. Lean over and place your elbows under your shoulders on the floor and your forearms parallel.
3. Extend your legs behind you in a straight line.
4. Brace your core.
5. Hold this position for as long as possible.

4. Bicycle Crunches

I love bicycle crunches because they combine the best parts of crunches and Russian twists, allowing you to target the rectus abdominis and the obliques in a single exercise.

Maintaining a full ROM in this movement is critical for optimal muscle fiber activation and growth.

How To Perform Bicycle Crunches:

1. Lie supine on the floor with your legs fully extended and your hands behind your head.
2. Flex your right knee and bring it toward your right shoulder. Simultaneously, bring your left elbow toward the right knee.
3. Pause when the knee touches the elbow.
4. Return to the starting position.
5. Repeat on the other side and alternate between sides for the recommended reps.

5. Lying Leg Raises

Lower abs are a lagging muscle group for most people. Most core exercises, including the four mentioned above, primarily target the upper abs and obliques. Core exercises where your hips are not moving limit lower ab engagement.

Leg raises, on the other hand, bias the lower abs and can help you achieve the coveted ‘sex lines.’ I like to do leg raises on an elevated platform, like a flat bench, as it allows for an extended ROM.

How To Perform Leg Raises:

1. Lie supine on a flat bench with your hips over its edge.
2. Place your hands under your hips or lower back for leverage. Your body should be in a straight line at the starting position.
3. While keeping your knees fully extended, slowly lower your heels toward the floor.
4. Contract your abs and raise your legs as high toward the ceiling as possible.
5. Pause at the top for a sharp contraction.
6. Slowly lower to the bottom position, and repeat for recommended reps.

5-Minute Ab Workout Structure

Although I’ve listed five exercises in this article, I didn’t do them all in each workout. I like to vary my workouts a little each day to keep things exciting. Plus, it gives me enough headroom so I can switch out exercises if I feel sore in a particular area and don’t want to train it again. For instance, I might replace leg raises with Russian twists to allow my lower abs more time to recover.

Without further ado, here is my exact workout:

Exercise	Duration	Rest
Crunches	30 seconds	30 seconds
Russian Twists	30 seconds	30 seconds
Plank	30 seconds	30 seconds
Crunches	30 seconds	30 seconds
Russian Twists	30 seconds	–
Plank	30 seconds	–

My ab workouts involve 30 seconds of work time and 30 seconds of rest. However, the structure changes after completing the first round.

You only get 30 seconds to rest after completing the first exercise of the second round and must begin the third exercise right after finishing the second one. Talk about high-intensity workouts.

That said, feel free to change the exercise order depending on your preferences. The first exercise should ideally be the one that you find the most challenging.

7-Day Ab Workout Plan

Doing the same exercises every day can feel redundant. Here is how I switch the exercises to spice things up:

• Monday: Crunches, Russian Twists, Plank
• Tuesday: Bicycle Crunches, Leg Raises, Russian Twists
• Wednesday: Plank, Leg Raises, Crunches
• Thursday: Bicycle Crunches, Russian Twists, Crunches
• Friday: Leg Raises, Plank, Bicycle Crunches
• Saturday: Crunches, Leg Raises, Russian Twists
• Sunday: Rest

That said, you don’t need to change your exercises every day. You can pick one or two variations, given that they target the abs from all angles and stick to them for the long term.

Things To Consider Before Starting This 5-Minute Ab Challenge

Here are a few tips to get the best bang for your buck:

Warm-up & Cool-down

This is a high-intensity ab workout routine, and you must spend at least five minutes before each workout doing dynamic stretches to warm up adequately. It primes the target muscles for the upcoming demands and significantly lowers the possibility of muscle cramps or injury.

Similarly, adopt a five-minute cool-down routine to flush out the metabolites from your system and start the recovery process.

Make It a Lifestyle

Consistency, dedication, and discipline are vital for success while trying to build a shredded midsection. This five-minute workout can get you noticeable results within seven days, considering it is combined with a calorie deficit. However, you must make it a part of your lifestyle to ensure long-term benefits.

Progressive Overload & Gamification

Gradually increase the intensity, volume, or duration of this ab workout for consistent progress. I highly recommend sharing this training plan with your friends and taking it on as a challenge. Gamification of workouts can take your fitness to a whole new level.

Don’t Forget About the Diet

Carving a six-pack requires a low enough body fat percentage, meaning you must be on top of your diet. Avoid eating junk food or consuming empty calories, as it can derail your progress. Prioritize whole foods and drink an adequate amount of water daily to achieve your dream physique.

Conclusion

Since this ab workout takes only five minutes, it is excellent for people with packed schedules. Furthermore, it doesn’t require any equipment, which means you can do it anywhere and at any time — leaving you no excuses to skip a workout.

Beginners can start with a two-minute workout and slowly increase the duration as they gain more experience.

If you need any help implementing this workout into your routine, post your questions in the comments below, and I’ll be happy to help!

References:

1. Hirsch, K. R., Greenwalt, C. E., Cabre, H. E., Gould, L. M., Brewer, G. J., Blue, M. N. M., Ferrando, A. A., Huffman, K. M., Mayer-Davis, E. J., Ryan, E. D., & Smith-Ryan, A. E. (2021). Metabolic effects of high-intensity interval training and essential amino acids. European journal of applied physiology, 121(12), 3297–3311.
2. Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.

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