10-Min Belly Blast — No Gym, Beginner-Friendly
Short on time but want a flatter, stronger midsection? This 10-minute belly workout is going viral for a reason: it’s simple, requires no equipment, and is perfect for beginners. For a few longer-session options that complement this routine, check out the 10 best full-body workouts for maximum results.
Why it works
This routine focuses on core stability, gentle cardio, and movement variety to target the entire midsection—not just the superficial abs. Short bursts keep your heart rate up and make the session effective even without weights or machines.
Quick warm-up (2 minutes)
- March in place or light jog: 30 seconds
- Torso twists (standing): 30 seconds
- Standing side bends (slow): 30 seconds each side
The 10-minute routine (perform each move for 40 seconds, rest 20 seconds)
- Slow Bicycle Crunches — controlled pace, focus on rotation.
- Reverse Crunches — curl the hips up, keep lower back pressed.
- Plank Shoulder Taps — maintain a stable hips line.
- Seated Russian Twists (no weight) — feet on floor for less intensity.
- Mountain Climbers (moderate pace) — drive knees, keep core tight.
- Dead Bug (lying) — move opposite arm/leg, keep spine neutral.
Repeat moves 1–3 for a second circuit if you have a bit more time or reduce rest to 15 seconds for added intensity.
Modifications for beginners
- Reduce active time to 30 seconds and increase rest to 30 seconds.
- Perform planks on knees to lower difficulty.
- Keep knees bent during crunch variations to reduce strain on lower back.
How often and progression
Aim for 3–5 sessions per week. As you build endurance, add another circuit or pair this short routine with a longer full-body workout: try the 20-minute full-body workout for busy schedules on alternate days to boost overall results.
Conclusion
Consistent short sessions like this viral 10-minute belly blast can improve core strength and posture when paired with good nutrition and sleep. For a different perspective on weight-loss journeys and challenges, read more about Ree Drummond’s 3 biggest weight loss challenges.
