7 Day ABS Workout Plan-No Equipment

Having you been dreaming about flat stomach? Then this article is for you! The trick to getting a flat stomach is to engage in exercises that will focus on this particular area. Consuming a healthy diet and working out daily is the main key, doing these exercises should give you that extra boost to a flat stomach. It doesn’t matter if constantly busy all day or you just want fast results, these exercise will get you to where you want to be.

Staying physically active is very important and especially if we consider the stressful lives we all lead. We need to pay more attention to ourselves and don’t allow our busy schedules get in the way of our health and overall well-being. Starting a new fitness routine is always difficult, but only at the beginning, until you get used to it, after a while it will become an indispensable part of your everyday life.


Day 1

Complete the following exercises one after the other with little to no rest in between moves.


Push Ups 15 Reps

Squats 20 Reps

Butt Kicks 10 Reps

Lunges 15 Reps

Sit Ups 45 Rep

Plank 30 Second

Crunches 25 Rep

Jumping Jacks 35 Rep
Day 2

Butt Kicks 15 Reps

 Squats 40 Reps

Crunches 25 Reps

Plank 35 Second

Lunges 30 Reps

Sit Ups- 25 Reps

 Jumping Jacks- 15 Reps

Push Ups-10 Reps

Day 3

Today we’ll be doing 2 interval circuits. This type of workout is hardcore but effective.  You will need less than 10 minutes for today’s workout.  Here’s how it works:
Complete routine #1 and repeat one additional time.  Rest 1 minute then begin routine #2 and repeat one time.  This type of workout continues to burn fat for up to 24 hours.

Here’s the breakdown for the circuits:
20 seconds for each exercise + 10 seconds rest = 30 seconds
30 x 8  = 240 seconds / 60 seconds = 4 minutes

Routine #1
Mountain Climbers – 20 seconds
Rest – 10 seconds
 Scissors – 20 seconds
Rest – 10 seconds
 Knees In and Out – 20 seconds
Rest – 10 seconds
 V-Ups – 20 seconds
Rest – 1 minute

Routine #2
 Toe Touch – 20 seconds
Rest – 10 seconds
Air Bike – 20 seconds
Rest – 10 seconds
 4 Time Abs – 20 seconds
Rest – 10 seconds
 Prone Plank – 20 seconds
Rest – 10 seconds

Day 4

Rest/Recovery Day

Day 5

Complete 3 circuits – move from one exercise to the next with little to no rest.

Flutter Kicks – 30 reps (15 each side)
Side V-ups – 20 reps (10 each side)
 Push Through – 30 reps

Day 6

Butt Kicks- 30 Reps

Lunges– 10 Reps

Plank-40 Seconds

Squats– 20 Reps

Jumping Jacks– 35 Reps

Sit Ups– 5 Reps

Push Ups-15 Reps

Crunches– 25 Reps

Day 7

Side Plank – 20 (10 each side)
Rest – 10 seconds
 Side Burpees – 10 reps (5 each side)
Rest – 30 seconds
Plank – Hold 1 minute
No rest
60 Jumping Jacks

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

  • Schedule your workout plans.
  • Log your steps
  • Don’t do too much, too fast.
  • Don’t turn water into wine


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