Whether you want to build visible muscles around your abs or strengthen your core, you don’t just need to do endless sit-ups and sit-ups. Instead, you can use this 10-minute, 10-move abdominal workout to strengthen your core without weights.
Although you can use equipment as one of the best abdominal rollers or the best kettlebell To build your mid-body muscles, it’s not always practical to use them if you’re not in the gym, traveling, or short on time. That’s where The Body Coach’s No-Equipment Short Workout comes in.
Joe Wicks, popularly known as the body trainer (opens in a new tab), put together this quick ab-focused program with lots of plank variations and ab styles to keep things interesting. The workout is only 10 minutes long, so it’s perfect for busy schedules or to wrap up your workout, or you can repeat the round for an extended core session.
The key to its effectiveness is the intensity of your training. To group 10 moves in time, you’ll exercise for 40 seconds, rest 20 seconds, and then start the next exercise. Wicks does the entire session with you, so you can continue and perfect your technique as you go.
Since many of the movements are ground based, you may find it a bit more comfortable to design one of the best yoga mats. If you don’t have one handy, you can roll up a towel or blanket for a little support when doing elbow planks or unroll it to add a little comfort during sit-ups.
Watch The Body Coach’s Ab Workout
You might think 10 minutes doesn’t sound long enough to make an impact, but the style of training means you can see muscle-building results with even a short workout. is known as high intensity resistance training (HIRT), where the goal is to do intense exercise in short bursts with minimal rest.
HIRT routines usually include weights as well, but you can find many options, like the Wicks session, that rely on your body weight alone to strengthen your muscles. This is in contrast to high-intensity interval training (HIIT), which is similar but focuses on cardio rather than strength.
But both training techniques also help increase your heart rate, which burns energy during your workout and creates longer-term changes, like speeding up your metabolism. This is the reason why many people use a HIIT workout for fat lossAnd this fat-burning potential also plays a role in Wicks’ routine.
If you want to develop six pack abs, you need to reduce the amount of fat around your stomach. However, it can’t detect target fat, so using high-intensity routines means you can combine muscle-building moves with fat-burning exercises, helping you get a time-efficient workout.
When you want similar results with weights, it pays to grab a kettlebell and learn how to make swings with kettlebell. This high-intensity move works your entire body, strengthening your core, getting your heart rate up, and boosting your metabolism.
