This intense 10 minute abs circuit is designed to help you build thicker abs; abs that can be seen more easily with a slightly higher bodyfat percentage.
Workout Summary

Workout Description

We all know that abs are made in the kitchen, right? While that's true, it's not the complete story.

Ever seen pictures of experienced bodybuilders who have thick, rope-like abs that can be seen at 15% bodyfat or more? These athletes are certainly not "ripped." They have an advanced level of muscular development that allows the abdominal muscles to "pop" despite the extra weight they are carrying.

This intense abs workout is designed to help you build thicker abs; abs that can be seen more easily with a higher bodyfat percentage. This process certainly can't be accomplished in a manner of weeks, but if you work your abs with a greater degree of intensity over time, you will start to see noticeable improvements.

Be warned, this is not as easy workout.

10 Minute Intense Abs Workout

This workout will be performed as a circuit. There is no structured rest in between exercises. It's ok to rest a bit to catch your breath, but try to limit rest as much as possible. Get your bearings and keep going.

You will be working from the ground up, starting on the floor and finishing with hanging knee raises. Use straps if you have to for this exercise. Don't let a poor grip stop you from hammering your abdominals.

Keep performing this circuit for 10 minutes. Do as much as you can. If you want to use this abs workout multiple times per week, it is recommended that you perform it every other day. This will give you 48 hours of recovery time between sessions.

Workout Notes

  • Sit up, stand up: Lay on the floor is a conventional sit ups position. Sit up slightly, then quickly rock back to the floor. From this position rock back forward and explode up to a standing positioning.
  • Weighted sit ups: Can be performed with a dumbbell on your chest, or with a 10, 25, or 45 pound plate.
  • Goblet squats: Might seem out of place in an abs workout, but you will find that your abs workout very hard during this exercise.
Intense Abs Workout
10 Minute Circuit
Exercise Sets Reps
Weighted Sit UpsĀ  1 10
Sit Up, Stand Up 1 5
Hanging Knee Raises (Knees to Elbows) 1 10
Goblet Squat 1 10
Barbell or Ab Wheel Roll Outs 1 10
Plank 1 30 seconds
Posted on: Thu, 04/17/2014 - 17:07

Can anyone recommend an alternative to the sit up, stand up in this circuit? My body doesn't seem to want to let me do it! Cheers.

michael kaye
Posted on: Wed, 03/11/2020 - 14:59

An alternative would be to lose weight and work harder.

Shawn Battle
Posted on: Mon, 03/03/2014 - 03:04

I like this...

Posted on: Wed, 08/28/2013 - 21:35

I know this has nothing to do with the exercise but is there a place for just body weight stuff I am a little younger under 15 above 10 and don't have a weight set or anything but I want to start working out

Posted on: Fri, 07/12/2013 - 08:01

whats a Goblet Squat and is there an alternative to Barbell or Ab Wheel Roll Outs if you don't have the equipment at home?

Posted on: Wed, 05/01/2013 - 16:39

Do you only do this routine/circuit once or as many times as you can in a 10-minute period?

Posted on: Wed, 04/24/2013 - 19:14

Hi there! I need your help please. I am 5'8" tall and i have a thinned body. I want to take some exercise that fit to my body to build strong muscles and abs. We have small gym set in our building but i don't know how to use them and to start a prproperly. Please help me, i want to gain strong body and muscles. Thanks, and God bless.

Posted on: Wed, 04/17/2013 - 14:54

Hi I'm just posting for some "good" advice I weight 16 stone 8 pound and having trained for a while I've just started training again what's the best way to loose fat and gain muscle at the minute I've been just doing weights and sit ups on a healthy diet of protein and some carbs 2 times a week I'm loosing weight but not gaining muscle as quick as the weights going I've been doin 100 sit ups a day 200 reps of 15 kg on peks a day 100 bench of 15 kg 150 reps on shoulders and back a day can any1 help??

Posted on: Mon, 04/08/2013 - 03:11

Can you do this workout twice, because my routine calls for 20 mins of abs?

Posted on: Tue, 04/02/2013 - 15:12

Am going to start this routine when's the best Time to take the supplements

Posted on: Sat, 04/06/2013 - 11:23

If your doing the right exercises you won't need to take supplements.

Posted on: Tue, 04/02/2013 - 15:11

Am going to start on this routine what's the best time to take the supplements

Joe Edmunds
Posted on: Mon, 03/18/2013 - 15:11

Would you say this is better to do than abs ripper x??

Posted on: Thu, 03/14/2013 - 10:48

what would happen if you did this but had a "beer bell" would you still loose weight and get abs or woud it be useless without fat loss

M&S Team Badge
Posted on: Thu, 03/14/2013 - 12:16

This would help to work your abdominal muscles, but fat-loss is dependent on your diet. Here is a helpful guide:

Posted on: Fri, 03/08/2013 - 05:26

How do I arrange this workout with other workouts? I'm going for the ex hardgainer workout so when should I do this one? on off days or right after I finished my workout?

M&S Team Badge
Posted on: Fri, 03/08/2013 - 18:27

Either would work, though you'd probably want to include abs on the off days.

Muhammad Ahmad
Posted on: Wed, 02/06/2013 - 15:21

Hello sir
I was to much thin and my weight was 56KG, so i gain weight to 70KG and build some muscles. Now i just want to get abs, So, which workouts should i perform to only burn fat too see the abs?
Waiting for your kind reply.

Posted on: Fri, 02/15/2013 - 01:13

just do weighted decline crunches. really squeeze your abs together when you come up and at least average 100 a day. dont cheat yourself.

Posted on: Fri, 03/13/2015 - 11:26

you want to do a series of different workouts but remember not to overload your abs but also not to let them rest to long but if your pumping just one section you'll have uneven amounts of tone through out you abdominal section

Posted on: Tue, 02/05/2013 - 04:22

dont do sit up stand ups. i average out 200 crunches a day 3-5 days a week just doing weighted decline crunches,regular decline crunches and twists. do 4 sets of 25 weighted with about 2-3 min rest in between then do 2 sets of 25 regular decline and 2 sets of 25 twists. or you can just do 4 sets of 25 regular decline and forget the twists if you hate doing twists. this takes like 15-20min to do and its VERY effective!

Posted on: Mon, 01/21/2013 - 23:34

So this really is enough to build abs? I'm just under 6 foot and about 165 pounds and I alot more body fat then I'd like to have but I'm still pretty thin. This could really help me to build abs?

Posted on: Thu, 01/03/2013 - 18:55

I went from 2 pack to 6 pack in 2 weeks but I did it 4 times a week. get ripped!!!!!!!

Posted on: Tue, 01/01/2013 - 17:52

If you don't have a partner how do you do the sit up, stand up?

Posted on: Fri, 03/13/2015 - 11:23

put dumbbells on top of your feet

Posted on: Sun, 12/30/2012 - 21:23

is there any alternate exercise for sit up, stand up

Don pease
Posted on: Sun, 12/16/2012 - 22:22

I need a little help I am 20 years old six feet three inches and 230 lbs I am athletically built but my stomach isn't defined or chiseled what can I start out with

Posted on: Mon, 11/12/2012 - 10:09

I'm not sure if I understood this "sit up, stand up" exercise. I do a slightly sit up and then I stand up?

Posted on: Sun, 10/28/2012 - 16:30

is there an alternative for rollouts?

M&S Team Badge
Posted on: Thu, 11/01/2012 - 18:38

Try cable crunches.

reagan fedell
Posted on: Sun, 09/09/2012 - 10:50

I mean I can do it , I.jpeg don't have a bar

M&S Team Badge
Posted on: Fri, 09/21/2012 - 11:51

Hey Reagan,

You might try the knee raise on a decline bench.

reagan fedell
Posted on: Sun, 09/09/2012 - 10:49

If you can't do the hanging knew raises is there a good substitute for that?.

wes sand
Posted on: Mon, 12/10/2012 - 01:44

reverse sit ups are an excellent substitute

Posted on: Sun, 09/09/2012 - 02:16

okay, my stomach is pretty strong, so if after I complete the circuit would it be okay to throw in a couple sets of exercises for v lines/obliques?

Posted on: Sun, 09/02/2012 - 16:31

Defo be using this fella,I've hit a brick wall in the gym,I work continental shifts 2days 2 nights,then 4 off,I'm struggling to get a decent routine goin,can u help,want to build muscle but my main goal is to lose body fat,cheers fella:)

Posted on: Thu, 08/30/2012 - 19:37

Would you recommend this for women?

M&S Team Badge
Posted on: Thu, 08/30/2012 - 21:34