You don't need weights to build a stronger core, just this 9-move bodyweight abs workout

Man performing mountain climber exercises at home
(Image credit: Prostock-Studio/Getty Images)

If the idea of spending hours (and hours) in the gym completing sit-ups, crunches and planks leaves you sweating at the thought of it, then this six-minute ab workout will be a welcomed addition to your workout routine. 

Thankfully, the ticket to building stronger abs doesn’t require you to carve out hours of free time in your day. And it doesn’t even involve stepping foot inside a gym to make use of the best gym machines for building abs.

Instead, you just need to find enough spare floor space to roll out one of the best yoga mats and set aside six minutes to help strengthen your core and give your metabolism a boost at the same time. 

It’s all thanks to this quick and fiery six-minute workout, designed by ISSA-certified personal trainer, Jenna Collins of Jenna Collins Fitness.

So no matter whether you’re short on time, or just want to get your body moving (and reap the many rewards doing so can bring), this workout will help fire up your abs and hit multiple muscles all at once.

Ready to get going? Grab a water bottle so hydration is close by and let’s get training. 

Watch Jenna Collins' 9-move abs workout

YouTube YouTube
Watch On

This quick session is designed as a high-intensity interval training workout (HIIT) and will see you complete nine exercises in total with no repeats included. As is the case with HIIT workouts, you’ll have a short burst of work, followed by a rest period.

In this example, you’ll tick off an exercise for 30 seconds, before enjoying a 10-second break — which is just enough time to catch your breath and prepare for the next move. 

Be warned: in this workout, Collins has gone hard on the crunches. But she’s mixed it up with crunch alternatives to keep things interesting. There are the likes of reverse crunches, raised leg crunches and vertical leg crunches included. 

Featuring two types of planks, including running planks and plank dips, Collins also uses a handful of compound exercises in this HIIT session to help you hit a few muscle groups in just one swift move.

And, while it’s pitched as an abs workout, some exercises in this intense session will work your whole body while getting your heart rate up, helping burn energy throughout the session and boost your metabolism.

She says: “This abs workout combines ab exercises that work your upper and lower abs as well as your obliques. When performing abs workouts it's important that you hit all areas of your abdominals.”

The benefits of HIIT workouts

Collins has marketed this workout video as a way to burn fat. And research, like this paper published in the Journal of Clinical Medicine, has shown that cardio workouts like HIIT sessions can be effective at reducing body fat. However, it’s important to note that fat loss goes hand in hand with diet. 

Plus, exercise has the power to go way beyond aesthetical goals. Of course, coupled together with a healthy diet and sustainable exercise plan, it can do that too. But let’s not forget that exercise can tap into pretty much every avenue of your health and wellbeing.

From reducing stress levels and boosting mood to reducing the risk of coronary heart disease and bettering overall quality of life. And, as one recent meta-study conducted by the University of Pittsburgh found, exercising three times a week can even help preserve your memory in late adulthood. 

What is the most effective ab workout?

Everybody and everybody is different. So when it comes to the most effective ab workout, one size won’t fit all. Essentially the best, and therefore the most effective, ab workout is whatever ab exercises you enjoy doing. 

For example, if you favor low-intensity workouts that target your abs with the likes of mountain climbers or toe taps, a Pilates workout that targets your abs could be your best bet. 

If you’ve got a need for speed and love high-intensity interval training (HIIT) classes, packed to the brim with sit-ups and crunches, then a core-crushing HIIT workout could be the most effective ab workout for you. 

Alternatively, you might enjoy mixing your ab exercises up and doing a handful of both. But either way you look at it, building stronger abdominals takes time, consistency, and effort.

So the most effective ab workouts are going to be the exercises that you’ll happily weave into your workout regime. If you’re undecided on what workouts are your thing, you’ll find lots of inspiration in our guide to the best ab workouts

More from Tom’s Guide

Becks Shepherd

Becks is a lifestyle journalist who specializes in writing about wellness and home products, from mattresses to weighted blankets and cooling comforters. She has tested a number of mattresses for Tom's Guide, putting them through their paces to see if they stand up to the brand's claims, and offering recommendations as to the type of sleeper they will (and won't) suit. 

Read more
a man doing a sit up
You don’t need crunches to build a strong core — here are 6 exercises to try instead
Woman performing bicycle crunches on a yoga mat in a yellow room
Strengthen your core and improve your posture in just 10 moves with this 10-minute bodyweight ab workout
woman doing a crunch
No, not sit-ups — trainer shares these 6 exercises to blast your core in just 12 minutes
Man performing an abs workout outside
Forget crunches — build a stronger core with this 10-minute standing abs workout
a photo of a woman with strong abs
No, not weights — you need a yoga block and this 10-minute workout to build strong abs instead
Woman outdoors on a yoga mat performing an ab exercise during ab workout
Ditch the weights — 20 minutes and this Pilates workout is all you need to build strong abs
Latest in Fitness
adidas Men's Ultraboost Light Sneaker held aloft
Mega Adidas sale is live from $8 at Amazon — 15 deals I’d buy now on sneakers and apparel
Walking workout man and woman walking up stairs
I'm a personal trainer — these are my 3 'non-negotiables' for building mental stamina
Woman walking on the WalkingPad Z1
Quick! This popular WalkingPad treadmill is $96 off ahead of Amazon's Big Spring Sale
a photo of a woman holding a barbell
I swapped barbells for a banded resistance bar — and it transformed my strength training
Adidas Adizero Adios Pro 4
I ran 40 miles in the Adidas Adizero Adios Pro 4 — here’s my verdict
a photo of a woman out for a walk
Forget running — I did this one thing to boost the calorie burn on my daily walks
Latest in Features
A TV with the Netflix logo sits behind a hand holding a remote
I tried these 7 ChatGPT prompts to supercharge my Netflix viewing experience
Innocn 49QR1 on desk
I ditched my dual monitor setup for this ultrawide OLED monitor — and it's a total game changer
Washing machine in laundry room
7 laundry myths debunked by the experts
a photo of a woman holding a barbell
I swapped barbells for a banded resistance bar — and it transformed my strength training
A man in a grey t shirt sits on the edge of his mattress while clutching his lower back after waking up with back and shoulder pain
3 tell-tale signs you’ve aged out of your current mattress
Pixel 9a vs iPhone 16e composite image.
Google Pixel 9a vs iPhone 16e — 7 ways Google totally beats Apple