20 Minute Home Abdominal Workout


Calorie burn:

100 to 210





Equipment Needed:

Mat, No Equipment

Workout type:

Strength Training, Toning

Body focus:


Workout Details

This is a well rounded, comprehensive core workout. It equally challenges the muscles of the abdominal panel, the lower back, and the obliques. Contrary to popular belief, you really shouldn’t train your abs every day; every other day is fine, with more rest time if your abdominals are still sore from a previous routine.

The exercises in this abs video are paired up; alternate doing 14 reps of each, three times through before moving onto the next pair. There are also two stretches at the end that are ideal for your muscles after a challenging ab workout.

You don’t need any equipment in order to do this home abdominal routine, although a mat is helpful to put a little cushion between your body and the floor.

If an exercise is too difficult (or easy), look for it on the sidebar, where you can learn how to do a more suitable version for your particular fitness level. Never sacrifice form for high reps or a difficulty outside of your own capacity.

This 20 minute home routine for abs is great for doing after the end of a cardio session.

Remember; a huge part of getting defined abs or a flat stomach is maintaining a healthy diet and achieving a healthy bodyweight (and low body fat percentage). Look under Fitness Blender’s “Weight Loss” tab for ideas on how to reach your goal weight, and under “Fitness” to find ways to lower your body fat.

Calories burned in this routine:
Doing this routine will burn anywhere from 100-210 calories, depending on many different variables such as your bodyweight, gender, how much effort you put forth, the level of difficulty of the modifications you may make on any given exercise, and your lean muscle mass. For more specific estimation purposes, A 180 lb man will burn roughly 170 calories doing this routine, while a 135 lb woman will burn approximately 140.


03/17/15 11:28am

Good workout, thanks!


01/15/15 5:54am

I don't see the modified version for if thhe exercise is too difficult.


11/07/14 12:08pm

I like this workout thanks for sharing it. Can you please provide printable version of all the sets done here? It will be really helpful.
As above person asked how long we are suppose to rest after each set.


08/18/14 12:41pm

Hi! Thanks for the video - should the rest period only be as long as it says "rest" on the screen or should we be resting for longer between reps?


07/18/14 12:48am

Nice structure of this workout! I absolutely felt my abs.

For those who want to know how to prevent neck pain: Look at your knees, not at the sky. So your chin is tilted lightely to your chest. And keep your elbows open to the site. It's also a matter of training.


05/09/14 10:08pm

Hi, i'm just wondering some of the pilates things in this such as the first and third group are so difficult i can barely get an arch like in the video how can i strengthen myself in that area?


04/16/14 2:04am

Death by proxy.


04/08/14 2:31pm

Hello! I am a beginner. I have some trouble using my abs muscle to do exercise. When do crunches, I didn't use my hands to push myself at all and I tried my best to keep my elbows away from my sight. But I still feel that my neck is forcing my way up and my abs don't feel as tired as it should be. What can I do to practice using my abs muscle instead of my neck? Thanks!


12/31/14 1:50pm

I have trouble engaging my abs as well! I think we just have to start by following the workouts doing what we can to build up strength in this area.


04/04/14 4:52am

Hi! I'm following your 8 week program and I love it. Thank you for all the amazing workouts. The only thing is that I notice I get a headache and feel dizzy and nauseous when I've done exercises on the floor. After this particular exercise I felt really bad for over an hour! I think it's because of some tight neck muscles. Any tips to prevent this from happening?


03/29/14 1:03pm

Hey, this doesn't really have anything to do with this specific video, but I was wondering if you guys had a recommendation on how much water you should drink before, during and after your workouts? A bunch of different websites say completely different things and it's kinda frustrating that I don't know which is the right answer, and I'd definitely trust anything you guys say hahah. Thank you.


11/30/13 7:57am

I started on your 8 week program and this workout came on day 6 and boy was it a killer workout I'm so sore wow loving it though. You guys are amazing and thank you so much


11/24/13 12:25pm

i started your 8 week program now i'm in week two and i couldn't complete the first day it's very hard for me . now i'm depressed and i feel i can never reshape my body :( what should i do


09/17/13 6:12pm

I enjoyed that workout. The wiper was great. Thanks


08/20/13 10:36am

If I don't feel like I can do this workout is it ok if I replace it with the standing abdominal workout?


04/18/13 10:12pm

You guys are amazing!! I love all of your workout videos, they are the best and I am seeing the results that I want and still have a lot to do to get where i want to be but I feel amazing with my body, I have more strength, I follow each one of your routines every day from Monday to Friday! Thank you!!


03/29/13 3:29am

My lower back will not touch the floor when I'm lting supine, so I have no chance of getting it to the floor during jackknife crunches! To avoid lower back damage, I only lower my legs to the point where me back starts to lift....which is not very far at all. I figure the more I do the exercise, the further I'll be able to get. Progress not perfection, as a wise woman once said.


03/17/13 9:23am

Hi, I'm doing the 8 week program and it's going great, but I find that I apparently have no abdominal muscles because I can't do this video... I'm hoping you could point me in the right direction towards a substitute ab workout for someone that is just starting out?


11/05/12 6:34pm

thank you so much for your good website. i really like it. well, i have some question and a request. for the questions: 1. which workout do you suggest for a beginner like me. i would like you to name it for me please. 2. is this order corrct or not: warm up+workout+cood down and stretches. 3. how much time between these three elements,i mean warm up, workout, and cool down...concerning the request or let's say a suggestion, why not makng a workout for elder people. i will apprecate your answer. again, thank you for all your efforts


04/26/12 1:17pm

hey guys i just want to tell you that your workouts are amazing and i really enjoy doing them. i workout every day with fitness blender and i feel GREAT. thank you so much and keep up with great videos. Greetings from a small country in Europe -Croatia :)))

fitness blender

03/07/12 8:27am

Virginia - I just updated the article so that it reflects the calorie estimations. Thank you for the kind message about our workout videos, we really enjoy what we are doing :)


03/06/12 2:53pm

Hi! How many calories does this video burns? Aproximately? Thanks; love your workouts, I think it's wonderful what you're doing sharing all this exercises with everyone :)

Leave a Comment

Sign in required

To access this section, please sign in to your account. If you don't have an account yet, sign up now. It's free!