8 Minute Home Ab Workout (GUARANTEED ABS!)

  • If you have 8 minutes, you have plenty of time to follow along with this brutal 8 minute home ab workout that requires nothing more than a single pair of dumbbells and some room on the floor. Many times, when people are doing their ab workouts at home they forget to incorporate some of the amazing ab exercises and principles that makes their gym workouts most effective. In the case of ab workouts, they forget to include the weight.
    Weighted ab exercises are one of the best options for developing the strength of your core and the look of your abs, especially when you are short on time. You are best advised to not simply continue to repeat exercises for super high rep counts when you have the capacity to load the exercise up with some dumbbells and create more overload on the rectus and obliques in the process.
    Remember, adaptation to physical stress is how muscles get developed to be stronger and more resilient. You want a strong core for more than just aesthetic reasons. Having strong abs and a rigid core are important for spinal stability and maintaining proper form when you attempt your heavier compound lifts in your main workouts. There are no shortages to the benefits you can derive from getting stronger abs, and this follow along workout will help you to do just that.
    So here’s what you do:
    Set an interval timer or stopwatch for 8 minutes. Perform the first three ab exercises for 1 minute each. Try and continue repping out for the entire minute, however if needed, you may stop and rest briefly with the idea being that you want to get back to the exercise as quickly as you can. The weight used is going to be the way that you will scale this workout depending on if you are more of a beginner than an advanced ab trainee.
    The first exercise up is called the dumbbell wiper. This ab exercise is designed to hit the lower abs due to the bottom up initiation of the movement. The idea is to simultaneously curl the pelvis up off the ground while twisting it. The twist will engage the obliques through bottom up rotation and help you to hit both of these muscle groups in one shot. Target the right dumbbell with your knees and then the left dumbbell by twisting your knees the opposite way. Perform this amazing lower ab exercise for 1 minute without stopping if possible.
    After a brief 3 second rest to simply transition to the next exercise, you are going to hold the dumbbells as if you are going to bench press them off the floor. From here, you perform an exercise called the dumbbell power-up. This move will more effectively target the mid and upper rectus abdominis and allows you to utilize more power and strength than the first exercise did. Perform this for 1 minute as well, resting only if needed and even then making sure to keep the rest period brief.
    After another brief 3 second rest, move onto the next exercise called the seated dumbbell twist. This exercise is a great oblique movement. This forces the obliques to control the momentum gained by the twisting dumbbells in one direction or the other. The further out to the sides that you hold the dumbbells the longer the moment arm and the more work your abs and obliques will have to do to control the weights. Try to do this for 1 minute as well.
    Finally, it’s time to challenge your core through a postural exercise that is sure to crush you at this stage of the game. The idea here is to simply press the weights up overhead and sit as tall as you possibly can. Maintain that extended position through the lumbar spine and don’t collapse down onto your ribcage. See if you can last the entire 30 seconds without breaking posture. This is challenging but you can do it.
    Rest for the remaining 30 seconds and you will have completed your first of two rounds through this brutal 8 minute home ab workout routine.
    If you are ready for it, attempt to complete one more round of this torture to really put that core of yours to work. Here is how it looks like all laid out:
    Dumbbell Wipers x 1 minute
    Dumbbell Power-Ups x 1 minute
    Seated DB Twists x 1 minute
    Seated DB Overhead Hold x 30 seconds
    Rest 30 seconds and repeat for one more round if able.
    If you are looking for a complete core training program that takes your entire core (including your lower abs, upper rectus, obliques, serratus and lower back) for a 12 week journey to a ripped and powerful midsection, be sure to check out the Core4 Abs program at athleanx.com. Train your abs like an elite athlete and see just how quickly you can turn a so so midsection into a powerful and impressive one in no time at all.
    For more follow along amazing ab workout videos and ab exercises for your entire core, be sure to subscribe to our channel here on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published.
    Get Ripped Abs in 90 Days - athleanx.com/core4
    Subscribe to this channel here - bit.ly/2b0coMW


    ATHLEAN-X™  Vor 23 Tage +448

    *NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    • J.B
      J.B Vor 8 Tage

      i only have a one 20 and one 35 pound dumbbell. But I have a barbell with some weights in my garage.

    • DCED
      DCED Vor 12 Tage

      4:28 almost hit your head there

    • MikeyDo
      MikeyDo Vor 15 Tage

      What about a distended stomach? Even when I was 140 lbs soaking wet in high school with abs I always had a distended stomach. Thanks!

    • Scarack Truther
      Scarack Truther Vor 19 Tage


    • DotzHyper
      DotzHyper Vor 20 Tage

      ATHLEAN-X™ ik im late but im just curious if the same effect happens if u make ur easy excerices towards the middle.

  • Klaudius Haw
    Klaudius Haw Vor 2 Stunden

    I am doing one week working well this workout and my abs is showing while pressing my 6 pack abs. I have good genetics and i am easy gainer. I think 4 years time have crazy transformation. I have beautiful body structure without exercising genetics. My dad is ripped and fat 6 pack visible. My dad also have huge arms. He have very long wingspan 6 foot 7 and he is short with his height. I got from him.

  • Matt Ferrara
    Matt Ferrara Vor 3 Stunden

    No trainer struggles this much to give a message except Jeff. Message received 👍

  • King H_00
    King H_00 Vor 4 Stunden

    Anyone know where a guy can get those dumbbells ?

  • Epik Hell Sword
    Epik Hell Sword Vor 6 Stunden

    Finally. after 3 weeks, I got used to it...

  • Brendan J.T.
    Brendan J.T. Vor 12 Stunden

    It's as though Jeff's commanding his muscles to swell-up. 3:13

  • BookSmart
    BookSmart Vor 14 Stunden

    That BURNED! but I'M LOVIN' IT

  • TobyBlue Wolf
    TobyBlue Wolf Vor Tag

    Great video as always!!!!

  • Soilder76 #1gamer

    I did this yesterday and trust me it works well I felt tense in my abs today


    Hey man I need help really god damn bad cause once corona is over I have an MMA match, and I need to know if 2000 weighted crunches every week will be efficient in building a stronger core & if it would help my physique.(1000 on Tuesday and 1000 on Friday)
    I have heard that mike Tyson did 2500 crunches with 10kg every day and he had a beutiful six pack but I can’t find any articles online about it please man I really need help real bad 😭

  • Tanner Ulrichson

    Is this really guaranteed abs ? I want to believe it but getting 6 pack super hard

  • Ethan Holmes
    Ethan Holmes Vor Tag

    Wow! I can watch the entire video without getting tired!

  • 911makaveli911
    911makaveli911 Vor Tag

    For mee i have issues with two exercises the viper and the rotation.... Exercise one start too pike in lower back and 2nd exercises it does felt like i fatigue..

  • Capt Danvers
    Capt Danvers Vor Tag

    I have too much time this lockdown so I am actually going to try this out this time. Wish me luck.
    Day 1: ✓ Since I haven't really done any training recently I'm gonna start off with 2 Kgs on each hand.

  • Dhruv Vasishth
    Dhruv Vasishth Vor Tag

    Do these exercises just strengthen and give shape to your abs? Or can they also be used as abdominal fat burning exercises? Thank you :)


    How many times a week would you think I should do this

  • Clinton Hurst
    Clinton Hurst Vor 2 Tage

    Thank you!!

  • Jordan White
    Jordan White Vor 2 Tage +1

    Jeff: Happy thoughts, Jesse's retirement.
    Me: *Laughs in middle of workout, makes it ten times harder

  • Kyhree Armstead
    Kyhree Armstead Vor 2 Tage

    The barbell rotating kills me. I swear Jeff isn't mortal, I mean how many times has he done the ab exercise before shooting the video? *DUDE IS NOT HUMAN!*

  • Mal Nogar
    Mal Nogar Vor 2 Tage

    Looks cool, but you have to be fit already to do that. And when you are already fit you dont need this vid.

  • Patrick Haverty
    Patrick Haverty Vor 3 Tage

    I've always loved and appreciated you grinding it out with us in these videos! Yesterday I watched a workout video and the trainer was quitting every set with 10 seconds left- never going back! Thank you for leading by example!

  • Aroundtheworld
    Aroundtheworld Vor 3 Tage

    If you don’t have dumbbells, does anyone know a good alternative?

  • Chopan Alvarado
    Chopan Alvarado Vor 3 Tage

    Savage little 8 minutes

  • Albert Tran
    Albert Tran Vor 3 Tage

    I was worried for Jeff’s head landing on the equipment behind him. Thanks for great workout, Jeff

  • yash birhade
    yash birhade Vor 3 Tage

    Jeff is like the one strict science teacher we had in the school .

  • Noa Kovalio
    Noa Kovalio Vor 3 Tage

    I didn't really feel my abs burning in the last one, why?

  • Joel Sletten
    Joel Sletten Vor 3 Tage

    Name a better fitness youtuber i dare you. In fact, 9 million says you cant

  • Jack -X
    Jack -X Vor 3 Tage

    I can barely even to regular situps

  • Thlex
    Thlex Vor 4 Tage

    So if I just do this *daily* with him for about half a year would my 15 year old skinny but bloated ass get abs or just more flat?

    • Joel Sletten
      Joel Sletten Vor 3 Tage

      Thlex yes, but you need propper nutrition to see the abs but also to grow them.

  • Lazarus Magellan
    Lazarus Magellan Vor 4 Tage

    My hand has an ab

  • Luis Carpinteiro
    Luis Carpinteiro Vor 4 Tage +3

    When he is showing the third exercise, his biceps look like tumors. 🤣

  • Sarah Zwart
    Sarah Zwart Vor 4 Tage

    Gonna do this for thirty days I’ll update you if it works

  • Oliver Lin
    Oliver Lin Vor 4 Tage +1

    so, my arms burn; abs are fine . curious...

    • Bryan
      Bryan Vor 2 Tage

      Oliver Lin probably lower the weights so your arms won’t help you as much

  • Mr.D Man
    Mr.D Man Vor 4 Tage +2

    Should I feel a burning at the end cuz I feel only pain in my hips 🤕 am I do it wrong then

    • Bryan
      Bryan Vor 2 Tage +1

      Mr.D Man I don’t think you should feel anything in your hips, that might indicate weak abs which means that your hips are taking the load instead of your abs when exercising, you might want to try something that doesn’t require much legs

  • Adam Aldabbagh
    Adam Aldabbagh Vor 4 Tage

    Thank you for this just tried it for the first time before work and I'm feeling it. Had to rest a few times during the second set though so I'll have to keep it up to get stronger. This pandemic is forcing me to start doing things out of my comfort zone though. One of them is run again lol. I haven't run in over a year and a half cause I've been babying a knee Injury. Need to get my cardio up, also probably have to shadowbox more now. Anyway thanks again.

  • Andrae Nicholson
    Andrae Nicholson Vor 4 Tage

    Adidas joggers and Nike kicks? You goddamn rebel you!

  • Yanal and Emad Fortnite

    Should I do this every day or should i do the other 22 day workout?

  • Gamedroid
    Gamedroid Vor 4 Tage

    mu thights hurt when doing it. am i doing it wrong?

  • wupCdaZ
    wupCdaZ Vor 5 Tage

    No more baby shower “NoooOooOo

  • luqi
    luqi Vor 5 Tage

    Round 2 ?

  • Alejandro Torres
    Alejandro Torres Vor 5 Tage

    Can you make a video on diastasis recti or aka ab separation?

  • WINdian
    WINdian Vor 5 Tage +1

    I tried this and my thighs are sore

  • Great Duke
    Great Duke Vor 5 Tage

    How many days per week should I do this rutine?

    • Great Duke
      Great Duke Vor 3 Tage

      @Cole James I did the workout yesterday and I get awful needles in my abs 🤣 I train 3 days at week and, for the moment, I'll only do this workout the others 4 days. Thx 4 reply 😉

    • Cole James
      Cole James Vor 5 Tage

      As many as you can. Once you get to a certain point, you can work abs 7 days a week, and that’s good. They don’t need a day or two in between workouts like many other muscle groups. Depending on your starting point, you’ll be too sore to do that though. Just go off if that - if you’re too sore the next day, wait until you aren’t.

  • Darkerge
    Darkerge Vor 5 Tage

    My arms lowkey hurt more than my abs.

  • Андрей С.
    Андрей С. Vor 5 Tage

    Great video, Jeff, thanks! When doing my workout along this video I keep thinking that a running clock would help so much - just a suggestion.

  • Joshua S
    Joshua S Vor 5 Tage

    Keep channel as athlean-x pro

  • Nicu
    Nicu Vor 5 Tage

    i did 4 min and i can't move =l

  • Arshia Takestani
    Arshia Takestani Vor 6 Tage

    Who’s here cuz of the coronavirus

  • david fan boy
    david fan boy Vor 6 Tage

    How often a week should I do this ?

    NERF SOUTH PARK Vor 6 Tage

    forgive me but listened to jess and went to have a bowl of ice cream

  • TheBaioken
    TheBaioken Vor 6 Tage +9

    When I failed, I failed because of my arms and shoulder, not because of the abs...

    • Bryan
      Bryan Vor 2 Tage

      TheBaioken then you need to lighter the weights so your arms don’t help you as much

  • Salty Salmon
    Salty Salmon Vor 6 Tage

    How guaranteed?

  • TheCovertWolf
    TheCovertWolf Vor 7 Tage

    I don't know if it's just me but after the overhead hold my hips are sore.

  • Mason Espitee
    Mason Espitee Vor 7 Tage

    I like how Jeff pretends to struggle in order to give mortals like us hope.

  • Jon
    Jon Vor 7 Tage

    Perfect corona home ab workouts thanks mate 🤗😘

  • Jon
    Jon Vor 7 Tage

    Perfect corona home ab workouts thanks mate 🤗😘

  • Alex Collins
    Alex Collins Vor 7 Tage

    Those biceps look like they’re about to explode 💪 🤯

  • Marcus SantaMaria
    Marcus SantaMaria Vor 8 Tage

    anyone else feel it in their shoulders more then their abs

    • Jonathan Gomez
      Jonathan Gomez Vor 5 Tage

      Marcus SantaMaria I feel it in both but definitely more in my shoulder

  • Banseh Naeim
    Banseh Naeim Vor 8 Tage

    Wow thanks Jeff! You’re so knowledgeable and amazing. We really appreciate you sharing your knowledge with us for free !!! I just discovered you last night but I’ve already watched like 20 of your videos!!!

  • Asif Rahaman
    Asif Rahaman Vor 8 Tage +38

    2:55 jeez that man has a grapefruit in his arm

  • DJ50ACES
    DJ50ACES Vor 8 Tage +1

    I did it!!! Oh god that sucked but in a good way

  • Daniel Santamaria
    Daniel Santamaria Vor 8 Tage


  • Daniel Santamaria
    Daniel Santamaria Vor 8 Tage

    Hey what are some things i could after that wouldn't affect me


    I want a Jesse walkthrough work out 💪🏽

  • midnight gamer
    midnight gamer Vor 8 Tage

    I don't have dumbbells😞😞😞

  • Chris Fortune
    Chris Fortune Vor 8 Tage

    thanks again Jeff. This was just what i needed on my study break. Im in nursing school and this and your 6 minute series as been a Godsend in staying fit while i endure my endless study times.

  • Luke A
    Luke A Vor 8 Tage

    For someone who appears so knowledgeable, claiming you can do a full ab workout in 8 minutes and that results are 'guaranteed', is pretty disappointing.

  • idli gaming
    idli gaming Vor 8 Tage

    Which is more effective ,6 min, 7min , or 8min (follow along)

  • Alpha_C9
    Alpha_C9 Vor 9 Tage


  • Baeli Wood
    Baeli Wood Vor 9 Tage

    That was f*ckin beast 🥵

  • TurboJoe fpv
    TurboJoe fpv Vor 9 Tage

    Wow!!! I just tried this and it is an absolute killer! Thanks for another great workout!

  • Surf Soc
    Surf Soc Vor 9 Tage

    Ive been doing the 7 minute 6 pack promise abs video for about a year and i just started doing this. It feels pretty easy compared to the other one and im not sure why. Ive been using 15 ib dumbells as well.

  • Anusha Tripathy
    Anusha Tripathy Vor 9 Tage

    I wish you'd add a little on screen timer in your follow along workouts so that we can peep onto the screen and see how much longer we gotta stick with it.

  • Mr. Ruff
    Mr. Ruff Vor 9 Tage

    Now a daily part of my quarantine workout.

  • Cryptic Plays
    Cryptic Plays Vor 9 Tage

    Does this exercise all of your abs or just lower,mid or upper

  • Jeff Sullivan
    Jeff Sullivan Vor 9 Tage

    This channel actually has changed me so much. I’ve been so inspired that my friends all came together to make a gym in my garage and we all workout in there. All I’m doing during quarantine is grind in there, shout-out athlean x

  • Jeff Sullivan
    Jeff Sullivan Vor 9 Tage

    You the goat fr

  • Айтислав 2120
    Айтислав 2120 Vor 10 Tage

    Near 10kk

  • Ozzie Perez
    Ozzie Perez Vor 10 Tage


  • Haiden West
    Haiden West Vor 10 Tage

    Its actually pretty hard