You're Going to Be Sore For Days With This Trainer's 10-Minute Ab-Burning Circuit

By Tamara Pridgett

Updated on 8/22/2019 at 12:40 PM

SWEAT app
SWEAT app

The next time you want to challenge yourself and your ab strength, grab a yoga mat and do SWEAT app and NASM-certified trainer Kelsey Wells's 10-minute ab burn workout.

This at-home, equipment-free circuit was inspired by Kelsey's PWR at Home program, and it will improve your core strength and help you sculpt a six-pack if that's what you're after.

The moves are classic ab exercises but with minimal rest; your core is going to be shaking after a few reps. If you're ready to blast your abs and get stronger, check out the workout ahead.

The 10-Minute Ab Burn Workout

Kelsey said to perform this workout as a circuit, which means you will complete each exercise for 40 seconds followed by 10 seconds of rest, and then progress to the following exercise. Once you've completed one round of all three exercises, take 30 seconds of rest. Repeat for a total of three rounds.

  • Spiderman plank: 40 seconds, followed by 10 seconds of rest
  • Sit-up: 40 seconds, followed by 10 seconds of rest
  • Russian twist: 40 seconds, followed by 10 seconds of rest
01
Spiderman Plank
POPSUGAR Photography | Kyle Hartman

Spiderman Plank

  • Start in a center plank position on your hands and toes with your body in a straight line.
  • Bring your right knee outside and around towards your right elbow, keeping your body in a straight line.
  • Return your foot back to the mat and repeat on the opposite side.
  • Repeat for 40 seconds, then take 10 seconds of rest.
02
Sit-Up
POPSUGAR Photography

Sit-Up

  • Lie on your back with bent knees and feet flat on the ground, and place your hands on opposite shoulders.
  • Keeping your heels on the ground and your toes flat to the ground, engage your abdominal muscles and gently lift your head first, followed by your shoulder blades, coming into a full sit-up position.
  • Hold the position for a second, and with control, come slowly back down to lying on your back.
  • This completes one rep.
  • Repeat for 40 seconds, then take 10 seconds of rest.
03
Intermediate Seated Russian Twist
POPSUGAR Photography

Intermediate Seated Russian Twist

  • Sit on the floor with your knees bent. Pull your abs to your spine and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
  • Reach your arms out in front of you and twist your torso to the right, then to the left, to complete one rep/rotation.
  • Repeat for 40 seconds, then take 10 seconds of rest.