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Brandon Carter | Start Here

Try This Intense 10 Minute Abs Challenge for a Chiseled Six-Pack




I don’t know about you, but I love physically challenging myself every now and then. One way I do this is by coming up with new workout modalities. For my abs, I like devising unconventional training regimens. One such routine is the 10 minute abs challenge.

Try It

Watch the video to see how the challenge works. It requires zero equipment and is broken into the following format:

Crunches 30 seconds
Mountain climbers 30 seconds
Leg lifts 30 seconds
Mountain climbers 30 seconds
Oblique twist 30 seconds
Mountain climbers 30 seconds
Rest 1 minute
Repeat cycle
Rest 1 minute
Repeat cycle

Note that there is no rest in between exercises until you complete the entire cycle. I must forewarn you that this challenge is very intense. Try it once, and if it’s too much for you, then just shoot for two cycles or even just one.

I like this challenge because it requires no equipment and minimal space. As you can see in the video, I’m practically doing the workout just outside a doorway.

Create Your Own 10 Minute Abs Challenge

You can also create your own abs challenge using the same format but with different exercises. When it comes to a challenge like this, I don’t recommend using exercises that require weights. First of all, the challenge is already intense as it is with bodyweight exercises; it’s highly doubtful you’ll be able to complete the entire 10 minutes if you add weights for increased resistance. On the other hand, if you routinely perform the challenge and get pretty good at it, then by all means go for it.

Here are a few other ab challenge samples for you to try out:

Sit-ups 30 seconds
plank 30 seconds
V-ups 30 seconds
plank 30 seconds
Leg raises (on dip station) 30 seconds
plank 30 seconds
Rest 1 minute
Repeat cycle
Rest 1 minute
Repeat cycle
Crunches on medicine ball 30 seconds
Flutter kicks 30 seconds
Side bends w/ light dumbbells 30 seconds
Flutter kicks 30 seconds
Reverse crunch 30 seconds
Flutter kicks 30 seconds
Rest 1 minute
Repeat cycle
Rest 1 minute
Repeat cycle

Increase the Difficulty

As stated, you can increase the challenge by adding weights. Another way to increase the difficulty up a notch is to gradually increase the exercise duration while shortening the rest period. Try increasing each exercise to 35 seconds while decreasing rest time to 50 seconds. You can progress from there by increasing the exercise duration to 40 seconds each and shortening rest to 45 seconds. Of course, the exercise will slightly be longer than 10 minutes, but this will only improve your endurance.

Always Challenge Yourself

My philosophy is that if you’re not pushing yourself, then you’re not progressing. This applies to every facet of life but especially to physical fitness. The 10 minute abs challenge is just one workout designed to push yourself to keep going even when your body is screaming for you to stop.

Check out my program The Simple Shredded Solution for more information.