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30 Minute Core Workouts For a Shaped Stomach

    30 minute abs workout

    Do you want to get a firm and beautiful flat stomach that you will be proud of? Sure! But I have bad news for you. To get perfect abs, you will have to work for them. You need to get rid of that stubborn belly fat and strengthen your entire core. To do this, you have to pay attention to your diet and have workouts that will support your fitness goals.

    Here we will focus only on the training, and I’m going to share with you the best 30 minute core workouts for abs that I found.

    A half an hour core workout is tough, but because of the length of the workout, you can strengthen each part of your core thoroughly. These workouts also burn belly fat far better than you would with short sessions.

    Since we are talking about hard plans, they are not for total beginners since they lack the endurance and routine needed for such intensive training.

    The following 30 min core workouts are suitable for those who:

    • Have strong abdominal muscles but want to get rid of belly fat fast
    • Want to boost core muscle strength to perform better in other moves

    So, here are my favorite high-intensity ab workouts at home.

    1. 30 Minute At Home Abs & HIIT Cardio Workout for Fat Loss


    High-intensity interval training is the most beneficial type of workout to burn body fat and boost your endurance. And if you combine it with some powerful core exercises, you will get training that will shape your stomach like a magic wand. With its help, you can burn about 300-400 calories.

    This ab workout routine for women includes 14 types of moves that you do in 7 groups of 2 exercises (1 for cardio and 1 for core). You need to do each activity for 20 seconds with 10-second rest, 4 times each. You will have only 20 seconds of rest between the sets.

    You can make this 30 minute HIIT ab workout even more efficient if you use light dumbbells.

    Related: Find more fat-burning HIIT workouts here

    2. Insane Abs Workout Routine (For Crunch Lovers/No Equipment)


    Try this if you only want to do stomach exercises at home without any cardio. Most practices are crunches and variations, but that does not mean they will not shape all parts of your core. For example, you need to do foot-to-foot crunches that are great for the obliques or leg-up crunch touch, which will work your lower abs.

    You have to make 30 reps for each exercise and make three rounds. This is an excellent 30 minute ab workout without equipment.

    3. 30 Minute Core Workout Routine with Planks, Crunches and Stability Ball Exercises

    core workout

    30 minute ab circuit

    I like this plan because there is a wide range of moves. You can strengthen your core from various angles and with resistance. Besides the crunches, you need to perform different planks and movements on the ball.

    Stability ball abs exercises are efficient since you need to tighten your core seriously to keep your body’s stability and perform the motion correctly. I also like that hyperextension is included as it is a powerful move to strengthen the lower back and spine muscles.

    4. 30 Minute Ab Workout for Beginners with Standing Exercises


    In most cases, we do abdominal exercises on the floor. However, you can have many useful moves in a standing position. Also, because of the standing position, more muscles work, which leads to even better calorie burn. This workout is an excellent example because it strengthens your entire core and burns about 200-300 calories.

    Finally, because the moves are not so difficult and isolated, this routine is a good option for beginners.

    5. 30 Min. Killer Ab Workout with Dumbbells for Pros


    This is for you if you are searching for an incredibly intensive, endurance-boosting, and abs-killing workout.

    Thanks to the dumbbells’ extra resistance, even the simplest abs exercises become tough. These moves burn belly fat and increase the size of your abdominal muscles, so they will pop out more.

    Remember that using free weights for abs training can be dangerous. So, do not use too heavy dumbbells and always warm up entirely before beginning the workout. This plan includes the most effective ab exercises to boost the power of your midsection.

    Related: Abs Workouts with Weights for a Rock-Solid Stomach

    Is a 30 minute core workout enough?

    If you want well-defined abdominal muscles and a well-shaped stomach, then these 30 minute core workouts are something you want to work into your routine. Since you already use your abdominal muscle throughout your day to balance yourself and bend over, these exercises shouldn’t cause much fatigue.

    When doing your 30 minute core workout, be sure to include a combination of standard crunches, sit-ups, and oblique muscle workouts that will tone your abs without causing any damage.

    If you overtrain your muscles or use an improper form with a core exercise, your stomach may actually begin to bulge out and make it look like you have fat rather than the abs you are working toward.

    As a beginner, you may want to only commit to five minutes per day of exercise as you work up your endurance and strength. A quick cardio workout is good to include as part of a well-rounded morning routine in your training session.

    Beginner core workouts

    Bicycle crunch

    The 30 minute core workouts outlined above are not typically the best workout options for beginners; although, we did show you how some easier exercises can be worked together to create a good 30-minute workout. With that being said, we wanted to highlight a few beginner core workouts you can try separately before you work your way up to the 30 minute core workouts we reviewed above.


    The plank is an easy workout but is still considered a good core exercise for beginners. Start by supporting yourself on your forearms and tones. While going into this starting position, you want to maintain a level and neutral spine as you hold the plank position. You want to avoid any sagging in your hips and lower back.

    You can go into an active plank position by creating more tension. To do this, pull your elbows down toward the toes, straighten your legs into a straight line, and squeeze your glutes.

    Swiss ball plank

    A swiss ball plank helps you progress to the more traditional plank exercise. For this core work, you need an exercise ball. Place your forearms on the ball and roll the ball back and forth for each rep. When doing the swiss ball plank, you can also move clockwise or counterclockwise in this high plank position. It helps you train your reactive core strength.

    Slow bicycle crunch

    If you are a beginner looking for training strength and endurance in your home workout and still want to feel the burn you would with any other ab exercise in your upper body, you should try the slow bicycle crunch. Start this exercise by laying on your back with your feet up and your hands on the side of your head. Keep your hands away from the back of your neck, or you may be tempted to lift your neck during the crunch.

    While doing a bicycle movement with your right leg and left leg, bring your opposite elbow to your opposite knee using a rotational crunch movement. You will feel this exercise in your abdominal muscle and oblique muscles as you develop a strong core.

    Creating a workout plan to target your stomach

    In addition to the 30 minute core workouts we have listed above, you should also introduce a few other home ab workout moves into your routine for a flat stomach. Half crunches, high knees, flutter kicks, side kicks, the standard plank, and straight arm plank are just a few and are all good for beginners to try.

    The most effective abs workout or exercise for burning belly fat is the crunch. In addition to this workout plan, you also want to do other things that can target your stomach, such as eating plenty of soluble fiber, avoiding foods loaded with trans fats, eating a high protein diet, reducing your stress levels, avoiding sugary foods, and cutting back on refined carbs.


    You just saw a few good examples of a 30 minute abs workout plan to target your entire core. But, watching videos and knowing how sufficient it is to work out will not be what gives you a flat stomach or six-pack abs. Take action! Because the sooner you start, the sooner you will get results.


    How often should I do 30 minute core workouts?

    Since these plans are hard, you need time to recover mentally and physically. It is a misconception that abdominal muscles do not require much rest as other muscle groups. They need, especially if they have been strengthened so much like these workouts. Overtraining just leads to fatigue, injuries, and low performance.

    So, I think doing these plans 2-3 times a week is enough depending on your fitness level.

    How many calories can I burn with core exercise?

    It is hard to tell because that depends on your weight, intensity, exercises, and many other factors. A 30 minute workout burns more calories than a shorter one. On the other hand, weight loss is your main goal; it is much better to focus on your diet and do cardio training.

    How long will it take for me to see my abdominal muscle?

    The length of time it takes to see the results of these 30 minute core workouts really depends on each individual. It ultimately comes down to how much body fat you have to start with. If you have a higher body fat percentage, it will probably take longer to see your abs than those with a lower body fat percentage.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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