Chisel Your Abs in Just 20 Minutes with This Killer Core Circuit

If you want a killer core, you’re going to have to put in the work.

That doesn’t mean you’ll have to spend hours slaving way on your abs to make that six-pack pop, though. If you ramp up the intensity and hit the right spots, you can get a midsection-chiseling workout in less than 20 minutes. That’s how Jay Cardiello, the trainer behind the bodyweight workouts performed by the likes of 50 Cent and Kevin Love, helps his clients fit fitness into their busy schedules.

Over the course of the eight-week Anywhere Anytime bodyweight workout program, Cardiello will show you the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and Week 7 is designed to kick your cardio up a notch while strengthening your core. You’ll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.

Week 7: Get Mobile, Get Strong

Tuesday and Friday

Tip: Don’t dip your chin down toward the chest. Your head should remain neutral at all times, which helps to keep your hips level.

Tip: Use your navel as a marker (starting and ending point), rotating toward the floor as far as possible, then up toward the ceiling.

Tip: Place your palms flat on the floor if you’re just starting out. As you increase stability, you can flip the palms over facing the ceiling, and or cross the hands over the chest.

Check out the rest of the program here:

Week 1

WEEK 1, DAY 1

WEEK 1, DAY 2

Week 2

WEEK 2, DAY 1

WEEK 2, DAY 2

Week 3

WEEK 3, DAY 1

WEEK 3, DAY 2

Week 4

WEEK 4, DAY 1

WEEK 4, DAY 2

Week 5

WEEK 5, DAY 1

WEEK 5, DAY 2

Week 6

WEEK 6, DAY 1

WEEK 6, DAY 2

Week 7

WEEK 7, DAY 2

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