Total Ab Workout in 30 Minutes

total ab workout

Total Ab Workout in 30 Minutes

If you think that you can’t get a total ab workout in 30 minutes then you are most likely not training intense enough. This exercise plan can be implemented any day of the week or even on your cardio workout day and it has one purpose in mind – to get you abs of steel.

The best thing about this workout is that you need no equipment other than an exercise ball as it focuses on using your body weight and gravity to give you a challenge that is fit for an athlete.

We’re going to take it up a notch and keep your rest periods both between sets and between exercises to 30 seconds flat. This will allow you to work up a really good sweat and also get your metabolism to spike so you burn a good amount of abdominal fat.

Total Ab Workout in 30 Minutes

Do all these exercises in a row with 30 second breaks between each. Once you have completed them all run through it all again 2 more times.

This total ab workout will target all three sections of your abs including lower, mid and upper sections and even bring in other major muscles of your body to really get the sweat going.

20 Jump squats ( view photo here )
20 Ab crunches with legs raised ( view photo here )
30 second stability ball plank ( view photo here )
20 stability ball jacknife ( view photo here )
20 Ab Rollouts with stability ball ( view photo here )
20 Burpees ( view photo here )
20 Ab crunches on stability ball ( view photo here )
20 Stability ball hip extension and leg curls ( view photo here )
10 oblique crunches on stability ball each side ( view photo here )

If you find you still have time and stamina at the end try jumping rope until your 30 minutes is up (try this weighted jump rope to take it to the next level).

Pretty killer hey?!

Now let’s talk a little about ab nutrition to make sure you get the most of these workouts…

Total Ab Workout Nutrition

This total ab workout workout will function as a double whammy by building your core strength and boosting your metabolism but we want to make sure that our pre and post workout nutrition is able to both provide us enough energy to go super intense and also to replenish our muscles afterwards to keep them in optimal shape.

I have found most success with my clients by having them include:

Pre-workout: a high quality easy to absorb whey protein such as Optimum Nutrition Platinum Hydro Whey blended with half a banana and a few tablespoons of fruit yogurt between 45 minutes to 60 minutes before working out. Then a creatine energy mix such as Gaspari Nutrition SuperPump 250 about 30 minutes before working out.

Post-workout: within 45 minutes after working out including another whey protein drink with 5grams of glutamine such as Scivation Xtend and a Vitamin C supplement NOW C-1000.

This pre and post workout nutrition regimen is fantastic for injecting motivation and energy for your workout and then feeding your body with the essential amino acids and vitamins for recovery and lean muscle production. I’ve asked a number of trainers, nutrition specialists, and athletes about this kind of regimen and to my surprise this is what they are all recommending so definitely do not dismiss this when you’re looking for optimal results.

Have any questions or feedback about this total ab workout in 30 minutes? Please leave me a comment below and I will make sure to have a reply for you…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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