Fast Abs Workout
I can’t count how many times I walk into a gym and see people doing hundreds of ab crunches hoping that these exercises will get their abs to jump out. Not only is this a waste of their time but they have it all wrong.
In order to get killer abs you need a smart workout that is not only intense but also challenges every muscle in your body. Then we need to factor in a healthy diet rich of protein and fruits/veggies, high quality sleep and the time and motivation to keep it all on track.
Sound overwhelming? Let’s take a couple steps back and give you a fast abs workout which will tax all your muscles and give you results in the shortest mount of time…
Fast Abs Workout Routine
This ones going to be a different challenge as you will be engaged in 4 groups of super-sets. If you’re not too familiar with super-sets, the idea is to do two exercises back to back before you have a rest. The great thing about the super-set is that it will give you a really intense burn and have you shred through the fat that covers your mid-section and anywhere else you’re storing that junk!
Instructions:
You’re going to do each group 3 times, and you want to aim for 12 repetitions of each exercise (the number of repetitions is high to focus this workout on defining and toning). After you do one group of exercises take 60 seconds to rest and then repeat.
Group 1:
Ab Rollout with wheel or on stability ball (view image)
Plank on stability ball (view image)
Group 2:
Dumbbell step ups (view image)
Reverse lunge with dumbbells (view image)
Group 3:
Chin-ups underhand grip – as many as you can (view image)
Cable crossovers (view image)
Group 4:
Deadlift with dumbbells (view image)
Shoulder press with dumbbells (view image)
Supplements for Fast Abs
You may want to take this workout to the next level and if you are aiming to get fast abs then some of these supplements have the best research and testimonials to back them up:
Carb and Fat Inhibitor: (Try NOW Green Tea Extract)
Energy Booster: (Try USPLabs Jack3d)
Fat Burner: (Try Muscle Pharm Shred Matrix)
Lean Protein Powder: (Try Optimum 100% Natural Casein)
Stress & Fatigue Fighter: (Try Scivation Xtend)
Fast Abs Workout: Conclusion
You’ve got a killer fast abs workout here and you can do this two to three times a week especially when you’re short on time. If you want to stack it with a cardio routine try adding my Ultimate Treadmill Workout either right after this or on a day between this workout.
Stay determined and keep pushing through harder at each session so you can begin to turn heads next time you’re at the beach and get that goal you have always wanted to achieve. Remember diet is another part of this equation so I will be providing a blueprint for both you women and men to follow, stay tuned this website!
Have any questions or comments about the fast abs workout? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
Hi Sam,
Is there something you could suggest doing to replace the cable crossovers? I have all the stuff to do the rest at home and I do not have a gym membership.
Any advice will help.
Thanks!!
Hi Walter, you can change this to doing flyes on a bench or even push-ups on a stability ball to really challenge yourself
Hi Sam,
after a break I’m going to the gym now again regularly. I hope you can give me an advice, if this workout is good and if I can make something better or so. I know, if you want a nice body you have to do a strick diet and so on, but let’s see. My workout looks like that:
Monday:
Chest with 4 different exercises
Triceps with 2 exercises
legs with 2 exercises
abs with 3 exercises (crunch, sitting legrises, and ab machine)
Tuesday:
Shoulder with 4 exercises
Biceps with 2 exercises
Back with 3 exercises
abs with 3 exercises (crunch, sitting legrises, and ab machine)
Wednesday:
rest day
Thursday:
Chest with 4 different exercises
Triceps with 2 exercises
legs with 2 exercises
abs with 3 exercises (crunch, sitting legrises, and ab machine)
Friday:
Shoulder with 4 exercises
Biceps with 2 exercises
Back with 3 exercises
abs with 3 exercises (crunch, sitting legrises, and ab machine)
And between each set I’m doing the bike for 5-10 mins. So I came with the cardio part on each workout day between 20-30 mins in whole.
On the diet side I’m eating normal things. Not much fast food. Some eggs, salad, tuna and after the training a protein shake with milk and in the evening a shake again.
Hope you can help me 🙂 I just want no fat any more 🙁
Ah, and i forgot to say, that I drink 1,5 liter water at the workout and at the rest of the day between 2-4 liter water.
Hi Dani, your workout looks pretty good and from you’ve told me the diet sounds pretty good too. This sounds like a good plan, let me know how it goes.
Hi Sam,
I’m having another question, hope you can help me with. Can you give me an advise, how i can tone my ontrained muscles? I don’t want, that they grow much more, but I want that they get hard and defined. Many reps with low weights or how?
Yes, high reps about 12-14 and keep your rest period to 30 seconds or rest between sets.
Hi Sam, yesterday I did this workout with the killer arms workout 1 and today I really feel it in my body 😀
Today I made the Full body workout and I really like it….
Thanks 😀
Awesome! Thanks for the feedback!