28-Day Flat Belly Challenge

Our 28-Day Flat Belly Challenge is a four-week ab workout that dares you to complete an intense twenty-minute workout every day for twenty-eight days. There are four HIIT workouts per week and three ab workouts. These workouts are meant to challenge your stamina with moves that increase your heart rate, as well as strengthen and toughen your core in just 28 days. You only get short 20-second rest periods, so you have to be ready to give it your best. This challenge will test your endurance and cardio health and help you build strong and steady abdominals.

Get on board with this ab workout challenge and work for the six pack you’ve always dreamed of. The 28-Day Flat Belly Challenge starts now!

What You’ll Need: A gym mat, a gym timer (Gymboss is a free to download app), and a set of light to medium dumbbells (5 lb – 10 lb)

What to Do: Each day, you’ll have five moves assigned. Perform each move for forty seconds, then rest for twenty. Complete all moves and repeat for a total of four rounds.

To avoid injury, it’s important to perform the moves with correct form, landing softly on your joints and not straining yourself to the point of pain. At the end of this article, we’ve included videos on how to correctly perform each move in this challenge. Watch them before beginning and consult them or ask a trainer if you have any doubts.

WEEKS 1 & 2:
Sunday – Burpees, Alternating Reverse Lunges, Jump Squats, Walking Lunges
Monday – Ab Bikes, Toe Touches, Leg Lifts, Hip Dips
Tuesday – Mountain Climbers, Squat to Shoulder Press, Push-Ups, Walking Lunges
Wednesday – Ab Bikes, Toe Touches, Leg Lifts, Hip Dips
Thursday – Burpees, Alternating Reverse Lunges, Jump Squats, Walking Lunges
Friday – Russian Twist, Toe Touches, Leg Lifts, Hip Dips
Saturday (Optional) – Mountain Climbers, Squat to Shoulder Press, Push-Ups, Walking Lunges

WEEKS 3 & 4:
Sunday – Burpees, Speed Skaters, Tuck Jumps, Walking Lunges with dumbbells
Monday – Russian Twist, Jackknife Crunch, Sit Ups, Reverse Crunch
Tuesday – Mountain Climbers, Speed Skaters, Push-Ups, Tuck Jumps
Wednesday – Russian Twist, Straight Leg Jackknife Crunch, Reverse Crunch, Hip Dips
Thursday– Burpees, Squat to Shoulder Press, Push-Ups, Walking Lunges with dumbbells
Friday – Russian Twist, Straight Leg Jackknife Crunch, Sit Ups, Reverse Crunch
Saturday (Optional) – Mountain Climbers, Squat to Shoulder Press, Push-Ups, Walking Lunges
Burpees:

Alternating Reverse Lunges:

Jump Squats:

Walking Lunges:

Ab Bikes:

Russian Twist:

Toe Touches:

Leg Lifts:

Hip Dips:

Mountain Climbers:

Squat to Shoulder Press:

Push-Ups:

Jackknife Crunch:

Sit Ups:

Reverse Crunch:

Let us know how the challenge works for you! Leave a comment in the section below.