Looking to strengthen and tone your stomach? This 5 minute ab workout targets your entire core, including your upper and lower abs, obliques, and deep stabilizing muscles. This routine will increase your strength and definition in your waist and midsection.
This effective 5 minute ab workout engages your core, gets your body moving, and burns calories with cardio, all while helping you tone your stomach and build core strength. Over time, this ab routine will also help you lose fat.
5 Minute Ab Workout to Burn Belly Fat
1. Squats – Activate Your Core & Build Lower-Body Power
Muscles Targeted: Quads, glutes, hamstrings, calves, core (especially transverse abdominis)
How to do it correctly (60 seconds continuous):
- Stand with feet shoulder-width apart (or slightly wider for comfort), toes turned out 10–30°.
- Engage your core — pull belly button toward spine, chest up, shoulders back, gaze forward (neutral neck).
- Inhale → push hips back first (like sitting into an invisible chair), then bend knees to lower.
- Lower until thighs are parallel to the floor (or as low as mobility allows without rounding lower back).
- Keep knees tracking over toes — weight in heels/mid-foot, no caving inward or lifting heels.
- Exhale → drive through heels to stand tall — squeeze glutes and core hard at the top (hold 1 second for extra activation).
- Repeat continuously — smooth, controlled rhythm, no pausing at the bottom.
Why it works:
Squats are a full-body exercise that activates your deep core muscles (the transverse abdominis) to stabilize your spine and pelvis with every repetition. This action is similar to that of a natural waist trainer, pulling in your midsection. Squats also build lean muscle in the legs, which are big calorie burners. They boost metabolism and create a tighter, stronger lower body.
2. Push-Ups – Strengthen Chest, Arms & Core
Muscles Targeted: Chest (pectorals), shoulders, triceps, core (full engagement), serratus anterior
How to do it correctly (60 seconds continuous):
- Start in high plank position — hands slightly wider than shoulders, fingers spread wide, body in one straight line from head to heels, core tight, glutes squeezed.
- Inhale → bend elbows and lower chest toward the floor — elbows track back at ~45° from body (not flaring wide to 90°).
- Lower until chest nearly touches floor (or as low as comfortable with good form).
- Exhale → push through palms to straighten arms — squeeze chest and triceps at the top (full extension).
- Keep hips level — no sagging or piking upward; maintain plank alignment.
- Repeat continuously — smooth rhythm, no pausing at the top or bottom.
Why it works:
Push-ups require serious core activation to prevent the hips from sagging. This constant stabilization engages the entire abdominal wall, especially the rectus abdominis and the transverse abdominis. Push-ups also sculpt the arms, chest, and shoulders, burn calories, and improve posture.
3. Mountain Climbers – Cardio + Core Burner
Muscles Targeted: Full core (abs, obliques, transverse abdominis), shoulders, hip flexors, quads, cardio system
How to do it correctly (60 seconds continuous):
- Start in a high plank position — hands directly under shoulders, body in one straight line from head to heels, core tight, glutes squeezed.
- Engage core deeply — pull navel toward spine, keep hips low and level (no piking or sagging).
- Exhale → quickly drive right knee toward your chest (aim for elbow or as close as possible) — keep hips stable and back straight.
- Immediately switch legs — extend right leg back while driving left knee forward.
- Move fast but controlled — alternate legs in a running motion, landing softly on the balls of your feet.
- Keep movements quick and rhythmic — imagine running horizontally in place.
- Breathe steadily — exhale on each knee drive.
Why it works:
Mountain climbers are a high-intensity, full-body exercise that burns calories quickly. They deeply engage the entire core, especially the lower abs and obliques. Mountain climbers also improve coordination and endurance while spiking your heart rate. This makes them one of the best exercises for burning belly fat and tightening the midsection.
4. Lunges – Balance, Strength & Core Control
Muscles Targeted: Quads, glutes, hamstrings, core (stabilizers), hip flexors
How to do it correctly (60 seconds continuous):
- Stand tall — feet hip-width apart, hands on hips, core engaged, chest up, gaze forward.
- Inhale → step left foot forward into a lunge (big step — 2–3 feet).
- Lower until both knees bend ~90° — front (left) knee directly over ankle (not past toes), back (right) knee hovers just above floor.
- Keep torso upright — no leaning forward; shoulders back, core tight.
- Exhale → push through front (left) heel to return to standing.
- Immediately step right foot forward and repeat — alternate legs continuously (walking or in-place).
- Keep movements controlled — no rushing or bouncing.
Why it works:
Since you’re only moving one leg at a time, your core has to work harder to keep you upright and prevent you from wobbling. This builds functional core strength, improves posture (which is key for achieving a flatter-looking stomach), tones your legs, lifts your glutes, and burns calories.
5. Jumping Jacks – Heart-Pumping Finisher
Muscles Targeted: Full lower body (quads, glutes, calves), core, shoulders, cardio system
How to do it correctly (60 seconds continuous):
- Stand tall with feet together, arms relaxed at your sides, core lightly engaged, chest up.
- Exhale → jump your feet out to shoulder-width apart while simultaneously raising both arms overhead (palms facing each other or forward).
- Land softly on the balls of your feet — knees slightly bent to absorb impact.
- Immediately jump again — bring feet back together and lower arms to sides (return to starting position).
- Keep the movement rhythmic and controlled — like a jumping star.
- Maintain a steady pace — breathe continuously (exhale on spread, inhale on return).
- Stay light on your feet — no heavy stomping.
Why it works:
Jumping jacks are a low-barrier, high-intensity cardio exercise that quickly elevates your heart rate, burns calories in a short amount of time, and maintains the fat-burning momentum after core-focused moves. When added to this routine, they help create a calorie deficit, which is essential for achieving a flatter, more defined belly. They also lightly engage the core, shoulders, and legs, providing overall toning.
So, before you check your phone or pour your coffee tomorrow morning, roll out a mat or just clear some space, and try this five-minute ab workout.
