Whether you want to build visible muscle around your abs or strengthen your core, you don’t just need to do endless sit-ups and crunches. Instead, you can use this 10-minute, 10-move abs routine to strengthen your midsection without weights.
Although you can use equipment like one of best ab rollers or the best kettlebells to develop the muscles of the middle of the body, it is not always practical to use them if you are away from the gym, on a trip or if you have little time. That’s where The Body Coach’s short no-equipment workout comes in.
Joe Wicks, better known as The body trainer (opens in a new tab), put together this quick abs-focused program with plenty of plank variations and crunch styles to keep things interesting. The workout only lasts 10 minutes, so it’s perfect for busy schedules or as a workout finisher, or you can repeat the trick for an extended core session.
The key to its effectiveness is the intensity of your workout. To time-pack 10 moves, you will practice for 40 seconds, rest 20 seconds, and then begin the next exercise. Wicks does the entire session with you, so you can track and perfect your technique as you go.
Since many moves are ground-based, you might find it a bit more comfortable to lay out one of the best yoga mats. If you don’t have one on hand, you can roll up a towel or blanket for a bit of support when doing elbow planks or roll out to add some comfort during crunches.
Watch The Body Coach’s abs workout
You might think 10 minutes doesn’t seem like long enough to have an impact, but the workout style means you can see muscle-building results even after a short workout. It’s known as high intensity resistance training (HIRT), where the goal is to train intensely in short bursts with minimal rest.
HIRT routines usually include weights as well, but you can find plenty of options, like the Wicks workout, that rely solely on your body weight to build muscle. This contrasts with high-intensity interval training (HIIT), which is similar but focuses on cardio fitness 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 boosting your metabolism. This is why many people use a HIIT training for fat lossand that fat-burning potential also plays a role in Wicks’ routine.
If you want to develop visible abs, you need to reduce the amount of fat around your belly. You can’t target fat, however, so using high-intensity routines means you can combine muscle-building moves with fat-burning exercises, helping you get a workout fast.
When you want similar results with weights, it’s worth picking up a kettlebell and learning how to swing with kettlebell. This high-intensity movement works your whole body, strengthens your core, increases your heart rate and boosts your metabolism.