6-pack abs in 6 minutes | Quick Workout

Sporttonix
Mar 6, 2023
3 min read

Updated: Feb 14

Workout Duration: 6-10 minutes

Estimated Calories Burned: 80-150 kcal

Abs are probably the most focused-on muscle in the media when it comes to looking fit, along with biceps. But, today we will be focusing only on abs, with this easy to do, quick workout that you can do anywhere and at any time. You don't need any equipment as these exercises are purely body-weight exercises. What better month to start training for your summer body than March, the month spring officially starts? By the time summer arrives, you're looking ripped and ready to go to the beach. So, without any further wasting of time or making up excuses, let's burn that last bit of Christmas dinner off of our bodies at last.

When do I do this workout?

There's no specific time or regime you should do this workout in, as it's designed to fit into your training schedule. However, if you don't have a training schedule yet, incorporate it into your morning or evening routine to either start or end the day with this workout. It's a short workout -- only six minutes -- so it's low effort and you can build it up to high effort by repeating the workout up to three times, getting it to 18 minutes.

The sets are measured in seconds, so all you need is either the workout timer below or your brain (if you're great at keeping track of time mentally). After every exercise, rest for 15 seconds and then continue with the next exercise.

Warm-Up: Get Ready to Feel the Burn

Before jumping into the workout, take 1-2 minutes to get your body warm and your core engaged.

✅ Jump Rope or Jog in Place – 30 seconds

✅ Standing Torso Twists – 30 seconds

✅ Arm Circles – 30 seconds

Now you’re ready to go.

The Workout: Six Minutes to Stronger Abs

1️⃣ Jumping Jacks

Start with some fast-paced cardio to get your heart rate up and melt fat off your midsection.

Time & Sets: 45 sec

✅ Muscles: Full-Body Cardio

✅ Equipment: None

Tip: Keep your breathing controlled and land softly on your feet to avoid impact on your joints.

2️⃣ Bicycle Crunches

A killer ab exercise that targets both the upper and lower abs while engaging your obliques.

Time & Sets: 45 sec

✅ Muscles: Abdominals

✅ Equipment: None

Tip: Move slowly and with control—don’t just throw your elbows side to side.

3️⃣ Russian Twists

This oblique-dominant move will carve out sharp lines along your sides.

Time & Sets: 45 sec

✅ Muscles: Obliques

✅ Equipment: None

Tip: Keep your legs elevated for an extra burn, or keep them on the ground if you’re just starting out.

4️⃣ Flutter Kicks

A lower-ab destroyer that also helps tighten up your core and hip flexors.

Time & Sets: 45 sec

✅ Muscles: Lower Abdominals

✅ Equipment: None

Tip: Keep your lower back flat on the ground to avoid strain—engage your core throughout.

5️⃣ Plank Hold

A core stability classic that also works your shoulders and arms.

Time & Sets: 45 sec

✅ Muscles: Core, Shoulders

✅ Equipment: None

Tip: Keep your hips level—don’t let them sag or push up into a downward dog.

6️⃣ High Knees

End strong with high-intensity cardio to burn the last bit of fat and finish off your core.

Time & Sets: 45 sec

✅ Muscles: Full-Body Cardio

✅ Equipment: None

Tip: Drive your knees up as high as possible—this isn’t a lazy jog.

Cool Down: Recover & Stretch

Take 1-2 minutes to loosen up and stretch out your core.

✔️ Standing Side Stretch – 30 sec per side

✔️ Child’s Pose – 30 sec

✔️ Seated Forward Fold – 30 sec

SPORTTONIX

Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.

Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.