Complete 20 Min ABS Workout | Follow Along 

The most beautiful sound in the universe: Chris saying “5, 4, 3, 2, 1”.

If you did all of them, you’re are a legend,. If you did half of them, you are a legend. If you did a quarter of them, you’re a legend. If you did only one of them, you’re also a legend. No matter how many you did, you’re a legend for trying to make yourself a better, healthier and happier person.

That fact that you clicked on this video means that you do want to change yourself, even a little. Most people don't even go looking and still complain, you've done the first step . Keep going , and see change. Don't forget to don't just stop here.

I got an ad in the middle of one of my breaks, and I have to admit that’s the one time I’ve been HAPPY to get an ad 😂

Never have I been more thankful for 15 second unskippable ads..

Hearing Chris say “last couple seconds” is the best feeling in the world

I went from barely completing this once to doing 40 minutes in a row and now I went back to 20 minutes with 3 kg weights around my ankles. I ' m pretty proud. Thank you Chris!

The first time I did this I was immediately out of breath but now after training consistently I can proudly say my endurance and stamina have greatly improved. Very thankful for the workout video.

laying leg flutters 1:36 reach ups 2:33 jacknife 3:32 boat hold 4:35 laying windshield wipers 5:31 star crunches 6:31 seated in & out 7:32 russain twist 8:37 bicycles 9:31 mountaint climbers 10:35 high side plank raises 11:33 side plank reach through 12:34 plank toe taps 13:33 leg raises 14:35 legs down hold 15:37 in & out 16:37 plank 17:34 side plank hold 18:35 chair sit ups 19:33 switching mountaint climber 20:37

With Chris : Save time ✅ Have big results ✅ Get motivated ✅ Dying while working out also ✅

The exercises are great, but the motivation and feeling that you aren't alone in this really gives me the motivation to see these through until completion, you rule man

After 4 months of doing this twice a week, I went from barely being able to hold for 30 seconds to finaly completing everything properly. And my abs are so well defined now! There were many days where I did so much worse than what I should have been able to, but even then, just do as much as you can, and come back stronger. I wish everyone success!

"take a second to catch your breath" me: * takes 22 seconds to catch my soul *

This is the kind of video where I don't skip the ads...

I did half of the exercises for 30 seconds poorly, came back next day and did all for them for 30 seconds poorly and and its the best workout I’ve ever had, thanks!

This is truly a no equipment, body weight only routine. I love the contrast between the sleek lighting and the totally minimalist setting. All you need to bring is your self and your exercise mat; the magic starts with you. Thank you, Heria!

18:00 "just hang in there, i'll let you know when were done" this is the motivation that i needed.. this really hits different when you've been working out alone for too long

“If it doesn’t challenge you it doesn’t change you!”

The most soul crushing ab workout by far!

its been 2-3 months that i started this workouy and i can tell you its all worth it at first i couldnt complete it but now i do it with ease im so happy with the results thanks Chris and guys remember we all dont have the same genetics so it might take longer or shorter to get abs and lose fat i hope good luck to all of you

Best moment of my life: didn't hear Chris say: “remember you need to do at least 3-4 more rounds”

14:55 Chris: By now, you should definitely be breaking a sweat. Me: …already passed out…

I've done this 3 times a day for the last 4 months. I swear to God. I've never felt better.

Im 14 and doing this workout is hard. Repeating weekly for weeks using Chris’s workouts worked out amazing. I now have a full six pack thanks to Chris. Thanks for not letting us down

These 20-30mins workout videos should be a new thing here on the Thenx Channel!! 🔥🔥🤘🤘

We need a 30min abs workout

Went from barely getting thru once to doing 2-3 back to back. Lost 60lb in 6mo (was also running a ton) and gained a core like none other. So grateful for this video and ones like it!! I remember the first time i realized i had significantly changed. Was kayaking and the girl i was w kept saying how my back muscles looked crazy. Didnt think anything of it. Then a lil down the river some guys yelled "can i grab a pack", i said you can have two beers but i ain't giving u the whole 6 pack! He looks at me like im crazy n said no holy shit that's a crazy 6-pack. I actually felt wierd like dude u dont need to be saying that. Was never vien rarely looked in mirrors so when i got home i did look and WOW did those vids work! I got muscles i didn't even know existed. I went from staring at the sand on the beach to being stared at. Didn't do it for that reason, but ill admit i like it n tis quite a confidence booster. Note: cant just do this vid, i ran 5-13mi a day every day, 6-630/mi, sometimes twice a day, and played sports a few hours every day, and also COMPLETELY changed my diet to a super healthy one w no exceptions or "cheat days". U gotta put in the work to see results. Just stay motivated n u can do anything.

I decide to try getting into the habit of working out again now that I'm on break from college for Christmas. I remember being able to get through this video pretty well in the past. Now that I'm starting up again, I think the hardest part was doing the Russian twists for me. It definitely feels harder again, but I managed to get through it. I'll probably alternate this with other exercises so my goal is to do this every other day along with cardio on the alternate days. Let's see if I'm able to make this a habit in time for college again.🤞

Follow Along: do 45seconds, rest 15seconds: 1:36 laying leg flutters 2:33 reach ups 3:32 jackknife (or kneeling jack knife) 4:35 boat hold 5:31 laying windshield wipers 6:31 star crunches 7:32 seated in & out 8:37 Russian twist (or bent leg Russian twist) 9:31 bicycles 10:35 mountain climbers 11:33 high side plank raises (22secs each side) 12:34 side plank reach through (22secs each side) 13:33 plank toe taps 14:35 leg raises 15:37 legs down hold 16:37 in & outs 17:34 plank 18:35 side plank hold (22secs each side) 19:33 chair sit ups (22secs each side) 20:37 switching mountain climber Just write down, burnt me out already

I was pleasantly surprised when I read the comments and found how many people are doing the workout like me and trying to get in the best shape of their life. Keep up the good work guys.

I’ll update every day and see my weight loss journey 💪💪 Day 1: abs hurt and obviously no physical change. I struggled to do most of the exercises for the full 45 seconds but gave it my best shot. Day 2: noticed the exercises were slightly easier but still quite difficult. Abs hurt a little less and no physical change Day 3: I can definitely see that each exercise is getting easier but still can't reach 45 seconds. added another 10 min love handle workout after this and could definitely feel the burn. no physical change but I feel great

ive just started changing my life around by working out, and this is the one core video i come back too every time i work out. thanks heaps for helping me, and i appreciate everything, and im sure everyone else watching feels the same :)))

Any one who was able to keep up with him is a beast🔥

He changed my physique. Finding him was the best thing 💪🔥

I have been doing this for over year plus other calisthenic workouts but this core workout is killer enough! Thank you for changing my life for the better. I wake up in the morning and look in the mirror and see my abs without flexing. This workout def makes your core stronger but if ur consisent for atleast a few months u get ripped quick. Just dont take breaks LOL cuz coming back into routine is always way more difficult.

Every time I do this…I feel awesome!! Thanks Chris! I love when you say 5..4..3..2..1 it’s the most relaxing part..

I mentally cry every time he says Jackknife.

"You only need the body and the ground there is no excuses"🔥🔥🔥

Thank you for this, getting slightly better, doing this every 3 days - it burns, but I am at 30 seconds for each one already, next step 35! If you are struggling, just keep going, it will come!

That was not an active rest

This is like the first time I ever appreciated ads before and didn’t skip

I love how I was generally thinking about something new for abs, and then boom Chris comes with a clutch again. 😁

It's motivating and comforting to see so many positive comments in here about the video but also reassuring comments about how it's actually quite hard to get through every exercise in the work out at first. Chris makes it look really easy and at first you're telling yourself that you suck but to know I'm not the only one is great, thanks everybody!

I love the reminders about how it doesn't matter how long it takes, its what you are doing with the time. I've been working way harder in less time and seeing more results. Don't go through the motions!

I want to thank the universe and all my stars for giving me enough energy to go through this workout without crying out loud.

Chris: we are almost there Me:happy face Chris:only 5 more excercises to go Also me: cries internally

Wow Chris, I found you by chance a few years ago and I haven’t looked back, you are the real deal, I have always trained my whole life, I was a fitness instructor in my early years, I`m a very proud 66 year young man and I do kickboxing MMA twice a week, with Richard Fuzion Kick-boxing in Chingford London, thanks to your APP and videos you post, I won the Fitness Freak award 2023. Everyone in the class including the instructor, said I am their inspiration, and its all because of you Chris, thanks a million and keep the videos coming my friend. I am singing your praise to everyone that ask me how I stay so young and super fit.😊

It's been 5 days since I'm doing this circuit and today I did the whole of it and without pausing. I was really giving my 110% from day 1 but it seemed easier and doable as I kept on doing it. Big ups brother Chris, I cannot even describe the adrenaline I was getting by the motivations you were giving throughout the video it was really worth it. Thank you man, keep growing keep adding value to lives. ❤️

I first tried this workout 6 weeks ago and my body collapsed 36 times while doing the video. I have kept trying four times a week and today I just completed it for the first time fully. It was a struggle but I’m so happy with the results. Thank you Chris

4 months ago my core so weak I could barely get through the first one… I had no idea how how strong I could become just by committing to this. If you’re just starting, commit to finding your own strength - it is an incredible journey 😍

Im been using this tutorial with other your tutorial for a month and i cannot say how thankful i am for changing my life now i have full 6 pack abs. FOR ALL OF YOU WHO LOOKING FOR A TUTORIAL TO GET ABS THIS IS THE ONE👌.THANK YOU SO MUCH 😃

Thank you. I loved the workout. Working on making my core stronger to minimize injuries, since I'm in my 60s.

Chris in 13th exercise: “by now you should definitely be breaking a sweat” Me 5 workouts in : *already breaking a sweat*

Been doing this for a month now and I can see the results! My abs are getting more toned. This workout is such a killer so I'm always looking forward to that unskippable ads lol

Great workout. Thenx make the best workouts. Thoughtfully planned, well edited and easy to follow. As a firefighter having access to these workouts to do between shifts and on rest days is perfect for some down time away from the gym. cheers chris

How many out there had their physique and strength changed by Chris? He turned my 2020 from survive into thrive. 2021 is all gains! Did 5 consecutive muscle ups today clean and no swing. Less than a year ago I was 195. Mad respect! Abs day tomorrow 🔥

Me: alright time to crush this ab workout My shoulders halfway thru: bruh

Started implementing this at the end of each work out, not even a week in and I can see my abs getting more toned.

I’m a peace officer who has gotten out of shape. You have inspired me and I just attempted my first workout with this. Only did 30 secs of work and 30s of rest and skipped 2 exercises but it feels good and I hope to get better.

Me: "So how many rounds, Chris? " Chris Heria: "YES."

Chris along with the whole thenx team is just changing my life...Thanks❤

Never been happier for an add

This has to be the only time I was glad an ad came in between a video

He got up at the end and started talking normally and here I was trembling barley able to move

Glad he didn't say " you've got 3 more rounds to complete this workout."

You're pure magic man, not only are your routines awesome, but whenever i'm about to give up you say "We're almost there, don't give up" and give me the push I need. Please keep on being great!

been doin this for like a month now, the results are insane, together with the gym i'm getting the shape of my life, thanks a lot chris! and to everyone keep up the good work, don't stop and you will thank yourself the other day!

The word that broke my soul was when Chris said "we're half way their" Me: 😰 Lol

This is probably the best core routine I’ve found and I’ve tried a lot. It really does feel just as effective as a long ass workout in much less time

I've done a ton of ab workouts from YT vids. This one is hands down my fav. Thanks Chris!!!

Saturday 9 of July, 2022: Since the beginning of 2022 I've been using this routine everyday, thanks Chris for this body change. Edit: Because it is summer it's being pure pain to do this because of the weather and I am sweating like any time in my life.

I thought I had a solid enough core. My gawd am I weak af

This workout kills. Been doing it as I been home with covid and as it gets better I gradually do more. Made 15 mins today. I hate doing abs but here we are. Great workout

Nice

Petition to make a full 20-30min fat burning routine

Day 3 ✅ keep liking this so I can keep myself accountable 💪🏼💯

Started this challenge a week ago, 1st Objective : to keep up with Chris's pace for the entirety of the 20 min workout. 2nd Objective : to get a 6 pack. 1st attempt : took me 1 hour 12 mins to complete it (abdomen was sore af next day) 2nd attempt : 1 hour 4 minutes 3rd attempt : 58 minutes ( surprised, have already shaven off 14 mins from my first attempt) 4th attempt : 47 mins (guess i wasn't really pushing myself in the first couple of attempts, this is starting to get exhausting now) 5th attempt : 41 mins will keep this updated ( i do this routine every alternate day)

Been following this for 4 months and I get my waistline back, never been more satisfied with the "me" so my entire life. I love you so much Chris

You're not meant to do what's easy You're meant to challenge yourself

I've done this 3 times a week for a while, as well as cutting carbs and I'm seeing really good results thanks man! I might try 4 times a week but I like to relax on the weekends.

I have been doing these exercises for months now and finally see some results thank you Chris for helping me to reach my goals.

This man is a different breed. I was finally able to complete this all the way through with the minimal rests, and pushing myself all the way.

Great! Thats all combination of all youre abs workout 👍🏻

2022 and still hitting this video strong!!! More follow along ab videos from Chris Heria please!! Happy new years everyone. Stay healthy!

This is the best ab workout hands down. Thank you Chris Heria!

This killed me. I’m a beginner to work outs and I wanted to give this a try because I was slacking off on exercising since it was quarantine and oh boy. This was the hardest and most painful thing I have ever done In the past year.

those ads are blessing for my abs

These are amazing workouts and Chris improved so much since the last years, he is adapting to different levels and workouts like these, nobody should be frustrated if they cant finish, Chris is on another level with his fitness. Everyone doing these workouts is a legend!

Hey man, I just wanted to leave a comment thanking you for making this video. I have been working out on and off for a really long time now without being able to make any real progress, but recently I have managed to string together a few workouts and I went from barely doing 30s pw to now the full 45 seconds. Couldn't have done it without you, thanks.

I’ve been doing this for a week. The amount of strength and resistance needed to go through this whole workout without stopping is insane. This guy is strong !!

Week #3 of doing this 20min workout 3 days a week. It is definitely getting easier. KEEEP PUSHING GUYS !! Thanks for this Chris !!

love following along with this video, Im in my mid 50's struggled at first but happy to say i can keep up with pacing myself and you can too.

He must have the strongest core ever!!! He makes it looks so EAAAASY😭🔥💯

I've always had a hard time getting motivated to put in great effort on ab workouts regularly. The last couple months I've been spending much more time forcing myself to do it. I'm happy to say that I just found this video today, and I was able to get all the way through it with almost no downtown during the exercises! Thanks for all the help Chris!

LOVE all of your videos, they're so motivating. I do them in the mornings and they set me up for the day ❤

I’m 63 and fairly fit - this is a great workout , thanks

13:52 "so by now, you should definitely be breaking a sweat." Wait, what? after the 1st workout im already sweating like crazy. Damn what a man

Wow best ab workout I’ve had, I thought I couldn’t get results at 42. This is gave me my 6 pack back.

Thank you! Now I'm hurting in the places I've never been hurting after doing regular sit-ups, great video!

Absolutely loved this video, a perfectly challenging and invigorating workout. Thank you!!