Workout | 4-Minute At Home Ab Workout with No Equipment

Inspired By  Brian Kalakay
6 mins

Quick Summary

This is for everyone who says 'I don't have time to workout.' This only takes 4 minutes! Each exercise is done for 1 minute and there is 4 minutes so there are 4 exercises.

The list of exercises done in this workout

1 - X-Body Mountain Climbers (0:49)

  1. Brace your abs. Start in the top of the push-up position.
  2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag.
  3. Keep your abs braced and slowly return your leg to the start position.
  4. Alternate sides until you complete all of the required repetitions.

2 - Bodysaw (1:52)

  1. Support your weight on your forearms and your toes.
  2. Put your toes on a towel if you are on a wood floor.
  3. If you are on carpet, put your toes on a weight plate.
  4. Keep your abs braced and breathe normally.
  5. Slide your feet out behind you 6 inches and then slide them back in.
  6. It's tough to see in the photos, but you'll feel it when you try it!

3 -Inchworm (2:52)

  1. This is a powerful stretch for your hamstrings, so go slow, and don't round your back.
  2. Start in a modified push-up position, with your hands out in front of your shoulders.
  3. Keep your legs straight and walk your legs towards your hands.
  4. Go until you get a stretch, but don't round your lower back.
  5. Once you get a stretch, walk your hands out until you are in a modified pushup.

4. Mountain Climber Burpees (3:52)

  1. Stand with your feet shoulder-width apart.
  2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position.
  3. Perform a mountain climber on each leg.
  4. Then thrust your feet back in and then stand up.

By Craig Ballantyne - Turbulence Training

Your Inspired Notes


Awesome you love this!

You’ll just need to login or register for this functionality.

or Register

New? Register here

Self Health Wealth Family

Tell us what you think!

Your feedback is important to us

What do you love, what don’t you love?
Do you need more explanation on how One Q works? If so, what areas?
Are there authors that you love and want to share with us? If so do you have any direct urls to a great YouTube video by them?

Please feel free to share anything else… We’re grateful for you taking the time to share your feedback with us.