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Are you ready for an ab workout challenge that is suitable for everyone from beginner to advanced? In this video, I’m going to show you a single ab workout routine that you can do for the next 22 days straight that is going to help to carve up that midsection of yours and give you a jump start on getting your abs to pop year round. There are just 6 exercises in this ab workout, each one hitting the abs from one of their primary functions.

No equipment is required to perform this ab workout routine. Because of this fact, there are no excuses either. You will be able to do this workout for your abs in just minutes and you won’t need any elaborate setup to get it done. It can be done in the comfort of your own home or in the gym if you so choose.

The key to this ab workout plan is that you perform it for 22 days straight. There are two reasons for this time period. First, it gives you an opportunity to start seeing noticeable changes in your abs particularly if you pair this with a dedicated effort to improve your nutrition. You will never be able to see your abs if they are covered in fat. You need to start getting serious about your diet and eating if you want to strip away the fat and show the results of your hard work and effort.

The second reason for doing this for 22 days is to help this become part of your lifestyle. They say it takes 22 days of doing something for it to become a habit. We are going to try and create a positive habit here by getting you used to training your abs. Don’t worry. The abs are a resilient postural muscle group that is built for high volume and frequent training sessions.

The exercises in this ab workout follow a specific sequence. They start with those that target the lower abs using bottom up movements. These are where the top of the body from the waist up stays rather stationary while the bottom does the movement. This can be seen in the heels to the heavens exercise.

Next you perform a bottom up rotation movement. This one is going to be filled by the step through planks. Here you want to try and keep your upper torso still again while you create rotation from the bottom using your legs to step through and across your body. You will be able to feel this burn almost from the first few reps. Keep going until you reach the extinction time as described in the video.

Move on next to the midrange movement known as the “X” man crunch. This is a great way to bring both the top to the bottom and the bottom to the top. Aim for completing the 12 reps that are suggested for extinction on this ab exercise and move onto the final three exercises. These will hit the obliques, top down movements and top down with rotation.

You will see that this is not going to take very long. The benefit and power of this ab workout is that it is hitting the abs and obliques from every angle and in each of the 6 primary ways of hitting them. If you find that this is just a little too tough for you as a beginner you can always check out my alternative workout that is more suitable for beginners here –

For a complete workout plan that programs ab training each time you train in a way that will get you your six pack faster than any other program, be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and see first hand how much faster you can start seeing results by training your body the way it was meant to be trained all along.

For more ab workout videos and workouts for abs at home, be sure you subscribe to our channel here on youtube at

    65 replies to "The “22 Day” Ab Workout (NO REST!)"

    • Nebulous

      This is honestly the most clever way of gaining views, everyday people come back to rewatch the video to remember he exercises he shows. Great Job Jeff, helping the people and still making money in a clean way.

      • karan satia

        People who actually follow workout routines generally write down their exercises…I’ve only visited this video twice over the past few weeks. idk what you’re talking about.

      • The Grammar Police

        Well…if you really don’t want to help him…. download it…

      • R Sunil

        One account one view buddy…. doesn’t matter how many times u watch it again.
        Hope u got that.

      • James Henderson

        On the second day i have these exercises memorised because if you do them consistently. Im doing them about 2-3 times a day once in the morning and once at night if im feeling real good twice at night trying to reach extinction but you get muscle memory of them doing them consistently

    • Blushing Gun

      1:49 1st, Heels to the Heavens (45 secs)
      2:38 2nd, Step Through Planks (45 secs)
      3:12 3rd, “X” Man Crunch (12 reps)
      3:46 4th, Alternating Thread the Needle (10 reps per side)
      4:34 5th, Alternating Jackknives (45 secs)
      5:19 6th, Stationary Bikes (30 secs)

      • Ryloc

        Mahi Way oh man , the last one is 30 seconds for a reason .. it’s tough ash to do I can barely manage 1 set without collapsing at the end of the 30


        Will my body fat also decrease with these exercises

      • In54321BOOM


      • Maestro Kimpembe


      • Maestro Kimpembe


    • DIY Beast

      1:49 1st, Heels to the Heavens (45 secs)
      2:38 2nd, Step Through Planks (45 secs)
      3:12 3rd, “X” Man Crunch (12 reps)
      3:46 4th, Alternating Thread the Needle (10 reps per side)
      4:34 5th, Alternating Jackknives (45 secs)
      5:19 6th, Stationary Bikes (30 secs)

      • Αλεξανδρος Πολιτης

        DIY beast and how many sets?

      • Blake

        @Αλεξανδρος Πολιτης As many as you can for each, once you can’t make the reps, you move on.

      • Omari Lewis


      • A.E. Kuyler


      • Moe


    • Alex Ward

      I started this challenge 2 years ago and I got abs almost immediately after 22 days of doing this. Still have abs today, thanks Jeff!

      • Joseph King

        @VIHAAN Hi I couldn’t help but notice this😂 I myself am almost 6’3. And I maintain around 205 lbs around 12 percent body fat and I maintain a lean core as well as not over the top abs but visible enough to deny uncertainty that I in fact don’t follow a specific diet to achieve my maintenance, I eat a-lot of everything. My point is more times than not genetics have more to do with the core than most realize. Props to ward.


        Congratulations ❤️🔥
        I just wann ask one thing sir can we add a suppliment like multivitamin and all so we got abs 🙄 and can we perform this exercises at morning and perform cardio means running at evening 🙄plz sir help me out?

      • O Magos

        @VIHAAN man, you realise he guy might be thin already? Why does he need better diet then

      • thedrewylewy

        Do you still have abs?

      • Maestro Kimpembe


    • Tushar kashyap

      Honest review
      I was at low fat percentage
      I practiced it for 22 days without Skipping any day .. my experience is that my core strength increased a lot .. able to reach new level to my discipline towards fitness … Got into a little shape but no major difference in visibility of abs .. but i would definitely recommend others to practice this as it can bring
      alot of changes to you physically and mentally … In order to get abs you need to burn full body fat percentage … I am writing down my detailed experience of each and everyday must check out

      Day1- 🤘 ( could not get the correct posture)
      Day2- 🤘 (can do 2 rounds of all exercises )
      Day3- 🤘 ( better posture except last 2
      Day4-🤘 ( cramp and pain while performing)
      Day5-🤘 ( 3 rounds ,less pain better posture)
      Day 6-🤘 ( core strength increased)
      Day 7-🤘 ( difficulty in last 2 exercises)
      Day 8 – 🤘( 3rd round of jackknifes difficult)
      Day9- 🤘 ( better posture)
      Day 10- 🤘 ( increased strength )
      Day 11🤘( increased rounds to 4 )
      Day 12- 🤘( 4 rounds bit hard)
      Day 13🤘( improved posture )
      Day 14-🤘( decreased rest time )
      Day15- 🤘( increased strength)
      Day16- 🤘(really tired today)
      Day- 17 -🤘( increased strength)
      Day18- 🤘 ( exercises became easier)
      Day-19 🤘( core tight)
      Day20-🤘( tired)
      Day21-🤘(strength increased)
      Day22- 🤘( core strength increased alot)

    • Varju Balázs

      1:49 1st, Heels to the Heavens (45 secs)
      2:38 2nd, Step Through Planks (45 secs)
      3:12 3rd, “X” Man Crunch (12 reps)
      3:46 4th, Alternating Thread the Needle (10 reps per side)
      4:34 5th, Alternating Jackknives (45 secs)
      5:19 6th, Stationary Bikes (30 secs)

    • Ahmed Tamer Ismail

      Day1 ✅
      Day 2 ✅
      Day3✅ (starting to realize how hard this challenge actually is)
      Day4✅ ( 11 mins) Day5✅(surprisingly got a lot of sets in the stationary bikes this time) Day6✅(still going strong for that one person who liked my comment). Day7✅ (really had to push myself to do this today). Day8✅ Day9✅. Day10✅. Day11✅(halfway there). Day12✅

      • gum

        I got used to it in like 5 days it’s just hard to do more u get me

      • Ahmed Tamer Ismail

        JyNx Gimgum yea you really gotta push yourself

    • Chris Mungovan

      I’m on day 7 of this and already noticing a difference. Have some definition at the top and sides. It is hard and my abs hurt, not terribly but slightly and if I sneeze I know I’ve been working my abs. Been regularly working out for the past 4 months doing 3 days of weight training and 3 of cardio usually running and been trying to find a good ab workout that feels like it’s working and this definitely feels like it’s working.

      • Chris Mungovan

        @sanoop s I finished the 22 days then because of various reasons stopped working out for a while but I’ve just completed another 22 days. Noticeable difference going to keep it going beyond the 22 days for bigger gains

      • Chris Mungovan

        @khiojahn beckford I know that’s why I said it’s working

      • Adriana

        @Chris Mungovan how many reps?

      • JAD BROS


    • m e

      1:56 – 45 secs
      2:44 – 45 secs
      3:20 – 12 reps
      3:53 – 10 per side
      4:49 – 45 secs
      5:35 – 30 secs

    • Simon Thompson

      This is a good challenging workout. After 5 days in I am feeling stronger with most of the exercises. The nasty one is the alternating jackknifes, I’ve managed to complete thread the needles which was really satisfying. Thank you. Remember people don’t freak out about completing each phase adapt it or move the key is frequency for your progression.

      • Diesel15_

        How many times do You repeat?

    • Levi Kleinow

      Thank you for your videos sir, they are helping me re-cover from a fall down stairs which my body became out of line. Feeling better than ever thank you. You explain things easily for everyone.thank you

    • KLaRowe

      Alright I’m doing this and by the end of the month I will have somewhat of abs!!
      Day 1: ✔️
      Day 2: ✔️
      Day 3: ✔️
      Day 4: ✔️
      Day 5: ✔️
      Day 6: ✔️
      Day 7: ✔️
      So since I’ve done it for a week I thought I’d share my thoughts. I haven’t been really sore but have progressively gotten more tired each day 😬. Hopefully I improve on these exercises but for now I‘m feeling good about being more active!
      Day 8: ✔️
      Day 9: ✔️
      Day 10: ✔️
      Day 11: ✔️ Halfwayyyyy
      Day 12: ✔️
      Day 13: ✔️
      Day 14: ✔️
      So for the second week, I can see that a lot of my stomach fat has gone away and I’ve been making some progress on the workouts.
      Day 15: ✔️
      Day 16: ✔️
      Day 17: ✔️
      Day 18: ✔️
      Day 19: ✔️
      Day 20: ✔️
      Day 21: ✔️
      Day 22: ✔️
      Ahhh I’m done!!
      Before doing this workout, I was pretty bloated but still skinny. I lost an inch around my stomach and it’s definitely more toned too. I would recommend this to beginners as it is more friendly than other challenges. It’s also helped me mentally in the way that now I feel odd and lazy if I don’t do a daily workout which is always a good mentality to have! I’m really proud of myself that I did this and I’m doing the Chloe Ting one next so wish me luck! 😂

      • Edward

        @Tokarev TT yessir

      • Edward

        @Tokarev TT same

      • TooCool GT

        @Petter Tesdal wowow nice you completed it 😀

      • Wolf1x

        Is it bad if u dont feel your abs at the second one?

      • Death Music

        How were you with the love handles? I have them and can’t shake them.

    • MR REXYY

      Guys I’ve actually done day 10 i forgot to write about my other days i just wanted to let you guys know after 10 days i can literally see my body transformation and my abs are becoming more visible don’t give up guys

      • Giancarlo André Torres Guzmán

        I know it says no rest days, but would you recommend it?

      • James Henderson

        Man im on day 2 of this also following up this with his perfect abs and a 1200 calorie diet and i can already see progress and feel it in my abs, im at about 22% body fat and trying to reduce it to 15% the workout is kickass and has been difficult and challenging but super fun

      • James Henderson

        @Giancarlo André Torres Guzmán im on day two but id definitely recommend no rest days

      • MR REXYY

        Update after a year and half guys.. I hit the gym and it’s been like 8 month since I stared working out, when I started this 22 days abs challenge I was just doing home workouts and I don’t know about you guys because my body fat I saw very good results after 22 days and I still got abs and after like 8 month of gym I can say I’m in a good form right now.
        Manage your diets guys and stay healthy <3

      • MR REXYY

        @James Henderson good luck my guy, I did it with no rest days either but I recommend you to just take a break a few days. Stay healthy <3

    • Josh T

      was honestly skeptical about this and never expect results in 22 days but wow was i impressed when i saw my abs by the end of those 3 weeks 🤯

      • Muqthar Abedi

        Did you do anything special, like diet change

      • Lzz

        @Muqthar Abedi diet is 70% of anything u wanna do to your body

    • Conner110

      1:52 heals to heavens 45 sec 10 sec rest
      2:45 step threw planks 45 sec 10 sec rest
      3:21 x man crunch 12 reps
      3:53 thread the needle 10 each side
      4:48 jack knifes 45 sec 10 sec rest
      5:30 stationary bike 30 sec

      • Frank McNail

        @Cadaver you forgot Heels to heaven; so maybe you aren’t an English professor, as I assumed.😜

      • Diesel15_

        How many times do You repeat?

      • adolfo gabriel


      • Mark Ankerholz

        Thanks. Anyone else find the stationary bike to be extremely hard? Can’t seem to get my shoulder blades off the ground for an extended period of time

      • ZAID

        Thanks bro

    • Ajkelly 31

      I started on April 6th, 2020, and have done it every day (156 days in a row) since then. It’s helped me lose 28 pounds so far! I’m pretty close to abs now. Thank you!

      • Vincent Piazza

        Starting because of this comment

      • Diesel15_

        How many times do You repeat?

    • Saunok Chakrabarty

      “Nothing worth having should come easy.”
      Golden words right there.

    • Kankana Acharya

      Day 1: done
      Day 2: done
      Day 3: done
      Day 4: done
      Day 5: done
      Day 6: done
      Ist week completed : i was skinny fat so after only a week i lost a good amount of extra fat and now my belly is flat ! . It’s a lil hard each day but still begginer friendly .

    • Frank McNail

      Love this vid (and Jeff’s channel)! 4 years too late; I’m gonna give this a try. More to follow…💪🏼😬

    • The Gains Report

      Great morning & grand rising! Going a run to the track and will add this immediately!! Thank you sir!!

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