Ultimate Workout: Intense Routine for Rock-Hard Abs and Powerful Legs
This 20-minute abs and legs workout will leave you more exhausted than an hour of intense gym training.
In just 20 minutes, this workout will challenge you more than an hour at the gym.
Training your core isn’t just about sculpting six-pack abs. Core muscles stabilize your spine, support nearly every movement, enhance balance, and protect your back from injury and pain.
This session combines effective core-strengthening exercises with movements that target your thighs, arms, and shoulders. In 20 minutes, you’ll engage muscles throughout your entire body and boost endurance thanks to the interval format.
How to Perform the Workout
The routine consists of five exercises:
- Alternating lunges with floor touch.
- Side plank twists.
- Leg lifts in reverse plank.
- Transition from frog pose to push-up.
- Forearm plank walking steps.
Perform each exercise for one minute before moving on to the next. After completing the circuit, rest for 1–2 minutes and repeat for a total of three rounds.
The exercises are structured to keep you moving without needing breaks. However, if you get fatigued before the minute ends, take a short rest and continue with the next move.
You can follow along with the video for guided instruction.
Exercise Instructions
Alternating Lunges with Floor Touch
Alternate legs in lunges with a jump, avoiding touching the back knee to the floor to prevent injury. After switching legs, perform a side lunge, lean forward keeping your back straight, and touch the floor while rotating your torso.
If your thighs become too fatigued during the interval, switch to stepping lunges without jumping.
Side Plank Twists
Keep your body aligned in one plane, lift your hips higher, and engage your core and glutes. If balancing is difficult, perform the plank on your forearms.
Leg Lifts in Reverse Plank
While holding the reverse plank, tighten the glute of your supporting leg and raise your hips as high as possible.
Transition from Frog Pose to Push-Up
During push-ups, keep your elbows close to your body and avoid flaring them out. When returning to the frog pose, stretch your shoulders.
Forearm Plank Walking Steps
Engage your core and glutes. Make sure your lower back doesn’t sag. If you lose form, pause by dropping to all fours briefly, then resume.
Let us know how you found this workout. Were you able to keep going for a full minute without stopping?
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