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The Ab Challenge Workout That Only Takes 2 Minutes

On Sunday, Monday, Wednesday, and Thursday, complete 30 seconds of each exercise (lemon crushers, toe reaches, mountain climber holds, and plank up/downs) to sculpt your abs from top to bottom in just two minutes. And since high-intensity interval training is proven to melt fat faster than other workouts, we've thrown in two days of cardio bursts: on Tuesday, you'll perform three 40-second sets of high knees with 20 seconds of rest in between, and on Friday, you'll complete six sets of 30-second sprints with 75 seconds of recovery. Give yourself a rest on Saturday (you've earned it), and visit the full 30-day ab challenge for next week's ab-sculpting sequence.

Ab Challenge Week 1 workout plan

2-Minute Week 1 Breakdown

Lemon Crushers

  • Lie flat on your back and lift your toes and hands, reaching away from each other.
  • Sit up as you pull your knees into your chest and extend your arms forward, then lie back again in extension and reset.
  • Repeat for 30 seconds.

Toe Reaches

  • Lie on your back with your legs extended upwards and the soles of your feet facing the ceiling.
  • Crunch up, extending your arms to touch your toes and contracting your abs.
  • Repeat for 30 seconds.

Mountain Climbers

  • Get in a straight-arm plank position, stacking your shoulders over your wrists.
  • Bring one knee in toward your chest, making sure to keep your hips level and in line with your shoulders.
  • Switch feet and hold for a few seconds.
  • Repeat for 30 seconds.

Plank Up/Downs

  • Get into a forearm plank position; stay tight in your core.
  • Push up with one arm at a time into a straight-arm plank, and then return to your forearms.
  • Repeat for 30 seconds.



Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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