Jeff Cavaliere, the founder of Athlean-X and former head physical therapist for the New York Mets, is widely respected for his practical, anatomy-based approach to training. Known for promoting functional, safe, and results-driven workouts, Cavaliere has inspired millions through his no-nonsense coaching style and scientific breakdowns.
This 10-minute abs workout—requiring zero equipment—is one of his most accessible routines. Whether you’re at home, traveling, or simply short on time, it delivers targeted core activation across all major abdominal regions.
Why It Works
Efficiency lies at the heart of this abs routine. At just 10 minutes, it fits into the tightest schedules without compromising muscle engagement. Each movement stimulates the upper abs, lower abs, obliques, and the often-overlooked transverse abdominis—your deep core stabilizer.
This Athlean-X core workout is scalable for all fitness levels. Beginners can adjust pacing or rest intervals, while advanced trainees can push intensity through form control and longer holds. With zero need for equipment, it’s highly portable, making it a reliable go-to routine anywhere you go.
Additionally, the sequence is balanced. It cycles between dynamic movements and isometric holds, giving your core varied tension that strengthens endurance and coordination. You can safely add this workout to your daily training or use it as a standalone conditioning tool because it doesn’t require heavy loading or recovery time.
Jeff Cavaliere’s 10-Minute Abs Workout (No Equipment Needed)
This Cavaliere ab routine consists of ten carefully selected movements. Spend 45 seconds on each movement, then take a 15-second break before beginning the next exercise. The entire circuit lasts exactly 10 minutes. Altogether, the set runs exactly 10 minutes.
Reverse Crunches
This movement emphasizes the lower abs by lifting the hips off the floor in a controlled, curling motion. Focus on the eccentric (lowering) phase—don’t let gravity do the work. Use your core, not momentum.
Seated Ab Circles
Sit on the floor, lean back slightly, and draw small, controlled circles with your feet. Keep them off the ground to maintain tension. This motion works both the lower abs and obliques simultaneously while building hip control.
Plank Knee Drives
In a plank position, drive one knee at a time toward your chest. Keep your hips level and spine straight to avoid compensation. This move challenges the deep core and also promotes hip mobility.
Dead Bug Hold with Alternating Extensions
Lie flat on your back with your arms and legs fully extended. Slowly reach out with one arm and the opposite leg, making sure to keep your lower back pressed into the floor. The goal is to engage your transverse abdominis while maintaining full-body control.
Side Plank Hip Dips (Right Side)
On your right elbow and side, lower and raise your hips in a straight line without twisting. This movement isolates the obliques and strengthens lateral stability.
Side Plank Hip Dips (Left Side)
Repeat on the left side. Equal volume ensures balanced oblique development and helps prevent muscular imbalances that could affect posture or performance.
V-Up Crunches
Lie flat, then lift your upper body and legs to meet in the middle. Keep movements smooth, reach for your toes, and avoid jerking. This exercise delivers full-range abdominal engagement from both top and bottom.
Heel Taps (Lying)
With your upper back slightly off the floor and core tight, reach side to side to tap your heels. Keep neck tension minimal and engage your obliques to control the motion.
Mountain Climbers (Core-Focused Tempo)
Unlike traditional fast-paced mountain climbers, slow the movement down and focus on core contraction with each drive. It brings in a cardio element while keeping the core under tension.
Plank Hold
Finish strong with a static plank. Brace your entire body, keep your hips aligned with your shoulders, and don’t allow your core to collapse. It is the burnout round—quality form is essential.
Pro Tips from Jeff
Jeff Cavaliere emphasizes intention over repetition. In every exercise, muscle engagement should take precedence over motion. Fast, sloppy reps lead to compensation from the hip flexors or lower back, defeating the purpose of core training.
Focus on controlled breathing through each repetition. Many trainees unconsciously hold their breath, reducing oxygen delivery and increasing fatigue. Breathing deliberately also enhances core activation.
Finally, transitions should be purposeful but smooth. Rushing through rest periods often leads to compromised technique. Take the 15 seconds between movements to prepare your body for optimal form, not just to survive.
Frequently Asked Questions
Can beginners do this workout safely?
Yes, this is a beginner-friendly abs workout. Beginners can reduce work time to 30 seconds per exercise and increase rest to 30 seconds as needed. As endurance builds, it’s easy to progress toward the full 45/15 structure.
Will this workout help me get visible abs?
This workout strengthens and defines your abdominal muscles, but visible abs also depend on overall body fat percentage. Nutrition and full-body training are key components in revealing muscle definition.
Can I do this workout after a strength session?
Yes, it fits well as a finisher after lifting sessions or cardio workouts. The exercises don’t require equipment or heavy fatigue, so they complement other training modalities effectively.