COMPLETE 20 MIN ABS WORKOUT (From Home)

Summary

Chris Heria shares a 20-minute, no-equipment workout to regain a six-pack after a junk food binge. The routine, suitable for all fitness levels, focuses on different abdominal areas to ensure a comprehensive workout. Emphasizing proper nutrition and pacing, Heria guides viewers through exercises targeting the abs, obliques, and overall core strength, promising visible results with consistency and dedication.

Takeaways

• 🏋️‍♂️ The video features Chris Heria presenting a 20-minute full six-pack AB workout that can be done by anyone without equipment.
• 📉 Chris experienced a loss of his six-pack abs after consuming only junk food for 24 hours, emphasizing the importance of nutrition for fitness goals.
• 🔄 The workout is structured with minimal rest to maximize efficiency and includes exercises targeting all areas of the abs, including obliques.
• 🕒 Each exercise in the workout is performed for 45 seconds with a 15-second break in between to ensure continuous engagement of the abdominal muscles.
• 🍏 Chris stresses the importance of proper nutrition alongside the workout routine for optimal results and healthier living.
• 👟 The workout is divided into four sections, ensuring a comprehensive approach to developing a well-rounded six-pack.
• 🧘‍♂️ The exercises are designed to challenge the participant while preserving energy, allowing completion of the entire workout without early exhaustion.
• 📲 Viewers are encouraged to download the Heria Pro app for on-the-go access to the workout and other routines.
• 👍 The video ends with an invitation to like, subscribe, and turn on notifications for future content, highlighting the community aspect of Chris's channel.
• 🎁 Chris offers giveaways and the chance to win Heria apparel by engaging with his content, particularly within 30 minutes of uploads.
• 💪 The workout's goal is not just to achieve a visually appealing six-pack but also to enhance overall strength and performance in all types of exercises.

Q & A

What was the challenge Chris Heria undertook before the workout described in the script?

Chris Heria ate nothing but junk food for 24 hours straight, which resulted in him losing his six pack abs.

How long is the full six pack AB workout that Chris Heria introduces in the script?

The full six pack AB workout is 20 minutes long.

What type of equipment is needed for this workout routine?

No equipment is needed for this workout; it can be done anywhere right from the ground.

Who can perform the workout routine presented by Chris Heria?

The workout can be done by anyone of any fitness level.

What is the main goal of the workout routine besides developing six pack abs?

The workout also aims to burn calories and fat while preserving energy to ensure completion of the entire routine.

What does Chris Heria suggest for optimal results while following the workout routine?

For the best results, Chris Heria suggests that nutrition should be on-point while using the workout routine.

How is the workout routine structured to ensure a comprehensive workout for the abs?

The workout is broken down into four sections to work out every part of the abs, including the obliques.

What is the duration and rest period for each exercise in the workout routine?

Each exercise is performed for 45 seconds with a 15 seconds break in between.

How can one access the workout routine at any time for reference during the workout?

The Heria Pro app can be downloaded from the App Store or Google Play Store for easy access to the workout routine.

What does Chris Heria emphasize about the importance of working out the abs beyond aesthetics?

Chris Heria emphasizes that strong abdominals assist with every lift and exercise, leading to better performance and muscle building throughout the body.

How often and when does Chris Heria post new videos on his YouTube channel?

Chris Heria posts new videos every Thursday at 2:00 PM USA Eastern time.

Outlines

00:00

💥 Intense Six-Pack Abs Workout Introduction

Chris Heria introduces a 20-minute full six-pack abs workout designed for all fitness levels, requiring no equipment and promising to help regain a six-pack even after indulging in junk food. The workout is structured to challenge participants while conserving energy for completion. It emphasizes proper nutrition for optimal results and is divided into four sections targeting all parts of the abs, including obliques. The routine includes minimal rest between exercises for maximum efficiency, with 45 seconds of work and 15 seconds of rest per exercise.

05:20

🏋️‍♂️ Warm-Up and Lower Abs Exercises

The script details the first set of exercises focusing on lower abdominals, starting with a warm-up called Legs Down Hold to activate the core. It progresses to Laying Leg Flutters, emphasizing leg separation for better abs engagement. Leg Raises follow, requiring control and no floor contact. Laying Hip Raises and Crucifix exercises complete the set, targeting the hips and providing an intense ab workout. The importance of proper form and pacing is highlighted to maximize results.

10:21

🔄 Oblique and Twisting Motion Abs Workout

This section introduces exercises targeting the obliques and using twisting motions to work the abs from different angles. Russian Twists and Star Crunches emphasize torso rotation. Bicycles match knee and elbow movements, while Switching Mountain Climbers incorporate a push-up position with knee-to-elbow twists. Side Plank Reach Throughs, performed on each side, focus on lateral oblique engagement. The exercises are designed to build a well-rounded and strong core.

15:27

🧘‍♂️ Seated Abs Workout Routine

The seated exercises begin with Seated Leg Flutters, followed by Seated In and Outs, which require a full range of motion and controlled pace. Side Boat Hold Pumps and Reach Ups are next, with the former emphasizing side abs and the latter targeting the upper abs. The seated portion concludes with Crunch Reach Throughs, which involve a punching motion through the legs to engage the abs fully. These exercises aim to strengthen the core in a seated position, providing a comprehensive abdominal workout.

20:30

🛑 Plank Variations and Final Push

The final set of exercises utilizes the plank position for advanced core work. Plank Knees to Elbow, High Side Plank Raises, and Plank Open and Closed exercises challenge stability and strength. High Plank to Low Plank switches up the intensity, and the classic plank serves as the finale, emphasizing a strong core hold. The script encourages perseverance, reminding participants of their motivation and the importance of abs in overall fitness and performance.

🎉 Conclusion and Encouragement to Strength

Chris Heria wraps up the workout with a motivational message, celebrating the completion of the routine and emphasizing the benefits of strong abdominals for overall fitness and exercise performance. He encourages viewers to like the video for algorithm support, subscribe for regular content, and download the Heria Pro App for more workouts. He also promotes his apparel and equipment through his website and social media, offering a chance to win giveaways by engaging with his posts.

Keywords

💡Six Pack Abs

Six pack abs refer to the well-defined muscles on the anterior wall of the abdomen that resemble a 'six-pack' when visible through the skin. In the video, Chris Heria emphasizes the goal of regaining or developing these muscles through a specific workout routine, which is central to the theme of the video.

💡Workout Routine

A workout routine is a structured series of exercises designed to achieve a fitness goal. In this video, Chris Heria introduces a 20-minute full six-pack ab workout that is accessible to anyone and requires no equipment, highlighting the importance of a routine for targeting specific muscle groups.

💡Nutrition

Nutrition refers to the process of consuming the necessary food substances for health and growth. In the context of the video, Chris Heria mentions that nutrition plays a critical role in achieving the best results from the workout, suggesting that diet is as important as exercise for developing six pack abs.

💡Calories

Calories are units of energy that food provides, and they are also expended through physical activity. The video script mentions burning calories as one of the benefits of the workout, indicating that the routine is not only for muscle definition but also for overall health and weight management.

💡Fat

Fat in the context of fitness refers to adipose tissue, which can be reduced through exercise and a proper diet. The video aims to help viewers burn fat alongside building muscle, showing the dual focus on both aesthetics and physical health.

💡Equipment

Equipment in a fitness context usually refers to tools or machines used to perform exercises. Chris Heria clarifies that the workout can be done with 'no equipment,' making it accessible to anyone regardless of their access to a gym or workout gear.

💡Rest

Rest in a workout context is the period of inactivity between sets or exercises, allowing for recovery. The script mentions 'minimal rest' between exercises to maximize efficiency, indicating the intensity and continuous nature of the workout.

💡Oblique

The obliques are the muscles on the sides of the abdomen that help with trunk rotation and side bending. The video includes exercises targeting the obliques to ensure a complete ab workout, emphasizing the importance of developing all areas of the abdominal muscles.

💡Plank

A plank is a core-strengthening exercise that involves holding the body in a straight position, supported by the forearms and toes. The video features various plank exercises, demonstrating their importance in developing overall core strength and stability.

💡High-Intensity Interval Training (HIIT)

HIIT refers to a training technique where short bursts of intense exercise are alternated with low-intensity recovery periods. Although not explicitly mentioned, the structure of the workout with 45 seconds of exercise followed by 15 seconds of rest could be seen as a form of HIIT, which is known for its efficiency and effectiveness in fat burning and muscle toning.

💡App

In the context of the video, an app is mentioned as a tool for accessing the workout routine and other fitness content. Chris Heria promotes the Heria Pro app as a convenient way to have the workout and additional fitness programs available on one's phone, emphasizing the utility of technology in fitness.

Highlights

Chris Heria shares a 20-minute full six pack AB workout that can be done by anyone without equipment.

The workout is structured to challenge while preserving energy for completion without gasping out early.

Nutrition plays a key role in seeing the best results with the workout routine.

The workout is divided into four sections targeting different parts of the abs for a complete routine.

Minimal rest is incorporated between exercises to maximize efficiency and ab development.

Chris emphasizes the importance of engaging the abdominals and pacing during each exercise.

The workout includes a variety of exercises such as Legs Down Hold, Laying Leg Flutters, and Leg Raises.

Exercises like Russian Twists and Star Crunches target the obliques and improve twisting motion.

Bicycles and Switching Mountain Climbers are included to work the abs with a full range of motion.

Side Plank Reach Throughs are performed with a focus on torso twists and core engagement.

Seated Leg Flutters and Seated In and Outs are part of the seated exercises for ab contraction.

High Side Plank Raises and Plank Open and Closed challenge balance and core strength.

High Plank to Low Plank transitions test endurance and proper form.

The classic plank is used as the final exercise to solidify core strength.

Chris encourages persistence and provides motivation for completing the challenging workout.

The workout's effectiveness extends to overall strength and performance improvement in all body exercises.

Viewers are encouraged to like, subscribe, and turn on notifications for future content.

The Heria Pro App offers the workout and additional routines for on-the-go access.

Transcripts

- What's up. It's Chris Heria.

In my last blog,

I ate nothing but junk food for 24 hours straight

and completely lost my six pack abs.

So, today I'm going to be taking you through

a 20 minute full six pack AB workout

that anybody can do

that I'm going to be doing to get my abs back.

It takes no equipment.

It can be done anywhere, right from the ground.

It can be done by anyone of any fitness level

and see amazing results.

I've structured this workout routine to challenge you while

allowing you to preserve your energy,

ensuring that you're gonna be able to finish

the entire duration of this workout routine

without having you gas out too early

and to develop strong and defined six pack abs

while simultaneously burning calories and fat.

And of course,

to see the best results, you want to make sure

that your nutrition is on-point

while you're using this workout routine.

For more information on nutrition and how to start eating

healthy, to get of course, healthier, stronger,

and to gain more muscle,

check out some of the nutrition videos on this channel.

You can also check out these videos right here.

Now I've broken down this workout routine into four sections

to ensure that you're working out every part of your abs,

giving you a complete six pack abs workout.

Sometimes you're going to be doing a whole bunch

of ab exercises and only emphasizing,

maybe, on your top or your lower abdominals,

while neglecting other areas of your abs,

like your obliques, resulting in an insufficient ab workout.

We're going to be doing this whole routine with minimal rest

between each exercise to maximize the efficiency of our time

and to really build our abdominals

for the 45 seconds on each exercise

and 15 seconds break in between.

So if you're ready to get started,

there's not going to be much talking after this.

I need you to dedicate 20 minutes of your time

to crushing this workout routine.

Now, to properly follow along

and to have this workout with you at all times,

Make sure you download the Heria Pro app in the App Store

or Google play store.

Open up to the YouTube workout section,

you should find this routine.

Smash the like button on this video.

Now we're ready to get started.

The first five exercises are going to be a set to warm us up

from a laying down position,

emphasizing on our lower abdominals.

The first exercise we're going to be doing

is Legs Down Hold.

We want our hands underneath our glutes,

feet six inches above the ground.

Squeeze your core, regulate your breathing.

Now, we're just activating our abdominals.

Nice little warmup.

But if you're squeezing your abdominals,

you should definitely feel this exercise.

Make sure you preserve your energy,

'cause it's going to get more difficult,

gradually, with each exercise.

Here you go, last 10 seconds,

Five,

four,

three,

two,

and one.

All right, nice little warm up.

Take 15 seconds to catch our breath.

The next exercise we're going to get into is going to be

a level up from that one.

That's going to be Laying Leg Flutters.

So, we'll get back into the same position,

hands on our glutes, feet straight out.

Keep your legs straight. One leg goes up.

You want to alternate.

Now the more separated your legs are,

the more effective you're going to be

engaging your abdominals.

But if you're just a beginner,

you can always just start off with little flutters,

just like that.

(workout music)

Make sure you're squeezing and engaging your abs

every exercise, every repetition.

Last 10 seconds. Here we go.

Five,

four,

three,

two,

and one.

All right, let's go ahead and shake that off.

The next exercise we're gonna get into

is going to be Leg Raises, 45 seconds.

So again, laying position feet off the ground,

bring your legs all the way up

and then all the way back down.

Nice and controlled,

engaging your abdominals.

Do not touch the floor,

and don't put your head on the floor.

(music continues)

More than halfway there, keep it going.

Here we go, last 10 seconds.

Five,

four,

three,

two,

last one.

All right, go ahead and shake that off.

We're almost done with the first set of exercises.

The next one up is going to be Laying Hip Raises.

So, we're going to get into the same position.

Hands under your legs.

Curl in, lift up.

Knees in, lift your hips up.

Make sure to give it a full extension.

Last 10 seconds. Here we go.

Five,

four,

three,

two,

and last one.

All right.

We're down to the last exercise from this position.

The next exercise we're going to get into

is going to be Crucifix.

So we're going to get down into a laying position,

feet together, out above the ground.

You're gonna come in, touch your heels, come back out.

Go at your own pace, of course.

This is definitely an ab-killer.

Give it a full range of motion.

Every time you crunch, you want to squeeze.

Here we go, the last couple of seconds.

Five,

four,

three,

two,

and one.

All right, for the next five exercises.

we're going to be emphasizing on our obliques

and working our abs from left to right,

and right to left using a twisting motion.

The first exercise is going to be Russian Twists.

So, we're going to start with our legs together,

six inches off the ground.

Touch one side, twist, and touch the other side.

Really emphasize on your twist every single time.

Don't just try to stay in one position and go side to side,

really twist your torso.

That's going to give you the best results

for your abdominals.

If you're regulating your breathing, pacing yourself,

you still have a bit of a ways to go.

We're only one fourth finished.

Last 10 seconds, here we go.

Five,

four,

three,

two,

and one. Ooh.

All right. First exercise, piece of cake,

go ahead and stretch that out.

The next exercise we're going to be getting into,

another twisting exercise, Star Crunches.

We're going to lay down, come up,

touch the opposing ankle, and switch.

You should really twist your torso, every single repetition.

I want to make sure you're controlling this one,

you're not moving too fast, pacing yourself.

The faster you move, the less you're going to be

engaging your abdominals.

Last 10 seconds, here we go.

Five,

four,

three,

two,

last one.

All right.

Whew.

My abdominals are on fire right about now.

Moving into the next twisting exercise,

we're going to go for Bicycles.

Hands up, behind your head.

You're going to match your knees to your elbows.

Give it a full range of motion and only go as fast

as you're comfortable with.

Now, If you feel fatigued,

you can always just keep using your legs and slow it down,

but do not stop.

More than halfway there. Keep it going.

Hang in there. Last 10 seconds.

Five,

four

three,

two,

and one.

All right, we're going to go ahead,

get into a push-up position.

The next exercise we're going to be going for

is going to be Switching Mountain Climbers.

You want to bring your knee to the opposing elbow

and alternate.

As you can see, every time you go,

you want to twist your torso.

And of course,

you can go faster and pick up the pace.

Make sure to really twist, every single rep.

Keep you knees up, nice and high.

You can touch your elbow,

(indistinct)

Last 10 seconds, here we go.

Five,

four,

three,

two,

and one.

All right, we're down to the last twisting exercise.

That's going to be Side Plank Reach Throughs.

Let's get into a side plank position,

You're gonna reach through,

twist your torso,

pull all the way back out.

We're gonna do one side first for 22 seconds,

and then switch sides.

Here we go, last couple of reps.

Three,

two,

and one. Switch over.

Squeeze your core,

(indistinct)

The last couple of seconds.

Five

four,

three,

two,

and one.

All right, whew.

And now the next five exercises are all going to be

from a seated position.

So first up is going to be Seated Leg Flutters.

From a seated position, legs together,

raise your legs, hands on the floor, fingers forward.

Flutter those legs.

Pace yourself, regulate your breathing.

Contract, squeeze those abs.

More than halfway there, keep it up.

The last 10 seconds. Here we go.

Five,

four,

three,

two,

and one. Whew!

Now, I'm really starting to feel my abdominals.

Let's go ahead and stretch that out.

Next exercise we're going to get into

is going to be Seated In and Outs,

again from the same position.

So, you're going to have your fingertips

facing forward again,

bring your knees all the way to your chest,

all the way back out, complete range of motion.

Remember, you do not have to go fast.

You're gonna get a quality contraction in your abdominals,

go at your own pace.

Here we go, last 10 seconds.

Give it everything you go.

Five,

four,

three,

two,

and one. Whoo, there we have it.

Stretch that out.

Moving on to the next exercise,

Side Boat Hold Pumps for 22 seconds each side.

So to get into this exercise,

we're going to have our feet up again,

lean back, get onto one glute with your hands in front,

From this position, you want to pump.

Last 10 seconds.

Five,

four,

three,

two,

and one.

Switch to the other side,

keep it pumping.

If the pump is too hard,

you can just hold this position,

but you should try to (indistinct).

Whoo, I'm feeling these.

Five,

four,

three,

two,

and one.

All right, shake that off, stretch it out.

You can really feel it creating solid blocks

out of each side of your six pack.

We'll go onto the next exercise.

We have Reach Ups, 45 seconds straight.

So, we're going to start in a laying position,

with our heels flat on the ground, hands up.

Come all the way up, to a seated position,

come back down.

Last 5 seconds, here we go.

Five,

four,

three,

two,

one.

Whew. Go ahead, shake that off, and stretch that out.

We're moving into the last exercise

from a seated position.

That's going to be the Crunch Reach Through.

Very similar to the last exercise.

You're gonna have your hands up,

crunch up, punch through your legs.

More than halfway there, keep going.

Last 10 seconds, here we go.

Five,

four,

three,

two,

and one.

Whew! All right!

We're officially three-fourths done

with this workout routine.

My abs are already on fire.

So, the last five exercises are going to be done

from a plank position.

So the first move is going to be Plank Knees to Elbow.

Get into a plank position.

You bring your knee up, all the way to your elbow,

and alternate.

(workout music continues)

Keep it up, don't stop.

We're almost there. Don't give up.

Last 10 seconds, here we go.

Five,

four,

three,

two,

and one.

Whew. All right.

Stretch that out.

The next plank exercise we're going to get into

is going to be High Side Plank Raises.

So, let's start in a push-up position.

Go to the side, one hand up or by your side.

You're gonna dip your hips down

and come right back up.

Have a strong grip on the ground,

so that you don't wobble around.

Keep your balance.

Here we go, the last five seconds.

Five,

four,

three,

two,

and one.

Switch.

Down, all the way up.

Keep the strong grip on the ground.

Maintain your balance. Squeeze your core.

Here we go the last five seconds.

Five,

four,

three,

two,

and one. All right.

Next up, Plank Open and Closed.

So again, we're going to get into a plank position.

We're gonna bring our legs out,

and then bring our legs in.

If this is too difficult, you can always walk it out.

Go at your own pace.

Whew!

You should really be feeling those abs right about now.

Don't give up, keep it going.

We're almost done with the whole entire workout.

Stay strong.

Do you feel like giving up?

Think about who you do this for

that you wouldn't give up on.

Whether it be your mom, your grandma,

keep it going.

Here we go. Last couple of seconds.

Five,

four,

three,

two,

and one.

Whew!

All right, Mom,

that one was for you.

We just have two more exercise to go.

And next up we have High Plank to Low Plank.

This is going to be another difficult one.

Here we go.

From a push-up position, go down, and then up.

Low plank to high plank.

As you can see, I'm starting with my right hand first.

After 22 seconds, we're going to switch,

and start with our left hand first.

All right, let's get ready to switch.

Now, starting with our left hand.

Keep your core tight.

Make sure your hips are not too low or sticking up too high.

Here we go, last five seconds.

Five,

four,

three,

two,

and one.

Ooh, we smashed this routine.

We just have one more exercise to go.

That's going to be the good old-fashioned plank.

So take this last chance to catch your breath.

We're going to give it everything we got.

Let's get into a plank position.

I want you to squeeze your core, squeeze your entire body.

Squeeze your shoulders.

And breathe.

Make sure your hips are not too low or too high up.

And you're focused.

This is the last move we really want to make it count.

Don't give up, no matter what, we're almost there.

Here we go, last 10 seconds.

Five,

four,

three,

two,

and one.

Whew! There we have it!

Oh, my abdominals are on fire.

Definitely going to get my abs back

If I continue to do this for the next two days.

And if you were able to complete this routine

and follow along with me, congratulations.

You're also on your way to getting shredded

and a solid six-pack, not just looking strong,

actually being strong

by using all these different positions and flections,

and ensuring that we're engaging

and strengthening all areas of our abdominals.

Working out your abs is not just good

for having six-pack abs.

They literally help you with every lift

and every exercise you do.

Whether you're working out your lower body

or your upper body,

you're assisting with your abdominals,

and the stronger your abdominals are,

the stronger your lifts can be,

and the better performance you'll have as well,

to build more muscle,

absolutely everywhere throughout your body.

So if you enjoyed this workout routine,

please smash that like button.

We really appreciate it,

and it helps our YouTube algorithm,

so our videos are shared to more people on YouTube.

And to show my appreciation,

if you comment down below within 30 minutes of any upload,

you always have a chance to win some Heria apparel.

So make sure you hit the subscribe button,

right now, with bell notifications on,

so that you never miss a video.

I post every single Thursday, 2:00 PM USA Eastern time.

And, don't forget, to get this workout

on your phone

as well as full access to all my personal workouts

and workout programs that I've created

with specific goals in mind,

like burning fat while simultaneously building muscle

and getting shredded with minimal to no equipment,

just like this routine,

then make sure you download the Heria Pro App

in the App Store or Google play store.

And you'll have full access to all my routines,

right from your phone anywhere,

anytime, getting you in the best shape of your life.

Not just looking strong,

actually being strong.

And for more of my content throughout the week,

make sure you're following me on Instagram,

every post, I always do some type of giveaway.

So if you want a chance to be a part of that,

make sure you're following me on IG.

And for the best workout apparel and workout equipment,

like the Heria weight vest,

check it all out at www.chrisheria.com,

and I will see you next Thursday,

2:00 PM USA Eastern time.

Mad love, and peace out.