Fifteen minutes, no equipment, three rounds. Targets the abdominal muscles directly so they're visible once fat loss reveals them. One caveat first: abs workouts don't burn belly fat specifically. Fat loss is whole-body and driven by calorie deficit.
The circuit (3 rounds, 40s work / 20s rest)
- Plank
- Bicycle crunches
- Mountain climbers
- Dead bug
- Russian twists
The diet piece
Calorie deficit of 300-500 kcal/day. Protein at 1.6 g/kg. Sleep 7-8 hours. Daily walking. Strength training 3x/week for the rest of the body.
Realistic timeline
6-12 weeks for visible belly reduction from average starting composition. Longer if starting higher. Abs emerge when total body-fat percentage drops under ~15% (men) or ~22% (women).
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