Your 10-Minute, No-Equipment Core Workout

Anthony J. Yeung
by Anthony J. Yeung
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Your 10-Minute, No-Equipment Core Workout

When life gets busy, it can put a strain on your fitness — driving to the gym, working out for an hour and driving back home just isn’t possible. But instead of skipping exercise altogether, take 10 minutes out of your day to do an effective workout to help you feel a lot better.

If you want a lean and strong midsection, spend those 10 minutes targeting your core with our workout that strengthens your abs from every angle. It requires absolutely zero equipment so you can do this at home, at the gym or in your hotel room while you’re on vacation!

Your 10-Minute, No-Equipment Core Workout

Set a timer for 10 minutes and repeat this circuit as many times as possible while following the rest periods.


6 reps per side, 30 seconds rest

The deadbug is a fantastic and simple exercise that strengthens your deep core muscles and gets fast results.

The move: Lie on your back with your hands and knees in the air. Keep your butt off the ground with your lower-back flush on the ground. Reach with opposite arms and legs while maintaining your starting posture. Alternate sides.


8 reps per side, 30 seconds rest

We all the know the plank is a great core exercise. But instead of just holding it for longer periods of time, add a challenge to make the plank even harder. By lifting one arm, you’ll crank up the intensity on your abs for more results.

The move: Start in a plank position. Keep your core tight and your glutes squeezed. Lift one arm up or bring your hand to your forehead in a salute position and hold for five seconds. Prevent your hips from twisting and stay tight. Alternate sides.


10 yards, 30 seconds rest

The bear crawl is an easy and effective way to build strong, sexy abs and more stability throughout your body. It also help you move better because it’s a developmental movement pattern.

The move: Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time and alternate. Keep your hips low and your head up.


> Your 10-Minute, 4-Move Kettlebell Workout
> Your 10-Minute, No-Equipment, Total Body Workout

About the Author

Anthony J. Yeung
Anthony J. Yeung

Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.


9 responses to “Your 10-Minute, No-Equipment Core Workout”

  1. Avatar lolwut says:

    The Bear Crawl description doesn’t match the gif at all.

  2. Avatar jackiees says:

    The graphic is not a bear crawl at all. Very misleading. C’mon guys, you can do better than that. Get that butt down!

  3. Avatar Poisonesse says:

    Isn’t anyone editing and checking info on these posts? SO many errors lately. Bear crawl, those knees are at least a foot or more off the floor, not an inch. You’re going to have people hurting themselves trying your routines!

  4. Avatar jerund says:

    Is that salute supposed to be to for forehead or seig heil?

  5. Avatar Georgia says:

    Worst bear crawl I’ve ever seen! Booty down, shins parallel to the ground!

  6. Avatar Toni Natoli says:

    Is it just me or is the demonstrator wildly hyperextended in the Salute Plank? Yikes.

  7. Avatar Chezza says:

    I would imagine most people doing my fitness pal is because they need to get fit! I can barely do the plank let alone salute, at which point I face plant. There’s not adjustment for ability which is demoralizing and then I don’t bother.

  8. Avatar Merrilyn Tattersall says:

    Graphic shows salute differentlt to the written disciption as well! Talk about confusing!! Graphic; arm straight out, description; says hand to forehead..whhhaattt??

  9. Avatar Juij says:

    Bruh who needs equipment to workout the core lol. It’s called sit-ups and leg raises

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