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10 Mins ABS Workout To Get FLAT BELLY IN 30 DAYS | FREE WORKOUT PROGRAM

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A ten-minute floor routine promises the flat-belly goal every New Year’s resolution list seems to include.

Chloe Ting, the Australian fitness creator who built a following on free, no-equipment home workouts, released her “10 Mins ABS Workout To Get FLAT BELLY IN 30 DAYS” in early January 2019. The routine is short by design — six exercises, no weights required beyond an optional mat — but it comes wrapped in a 30-day structure meant to push it past a one-off sweat session into an actual habit. It sits alongside her 2018 8-Week Shred Challenge as part of a growing library of zero-cost programs aimed at people who want results without a gym membership.

• Chloe Ting built the 10-minute program as a free, equipment-optional follow-up to her 2018 8-Week Shred Challenge.
• The six-move circuit — modified crunches, Russian twists, leg raises, bicycle crunches, plank, and side plank — targets the rectus abdominis, obliques, and transverse abdominis.
• The accompanying 30-day plan escalates from one session three days a week at 15 reps to two sessions five days a week at 30 reps by the final week.

Breaking Down the Six Moves

The workout opens with modified crunches — knees bent, hands behind the head, 15 controlled reps exhaling on the way up — before moving into Russian twists, where the exerciser balances on the tailbone and rotates a weight or water bottle side to side for 10 reps per side. Leg raises follow, lifting straight legs to perpendicular and lowering slowly for 10 reps, then bicycle crunches bring the elbow-to-knee rotation for 15 reps.

The last two moves are holds rather than reps. A standard forearm plank runs 30 seconds, keeping shoulders, hips and heels in a straight line, and a side plank on each side closes the circuit for another 30 seconds apiece. None of it requires more than floor space, which is the point — the same logic behind other equipment-free routines like the INSANE 7 MINUTE AT HOME WORKOUT that have found an audience among people training at home.

The 30-Day Progression

Ting’s plan doesn’t ask for the same effort every week. Week one is deliberately light — once through the circuit, three days on (Monday, Wednesday, Friday) at 15 reps per move. Week two doubles the daily volume to two rounds on the same three days and bumps reps to 20. By week three, training days expand to four (Monday, Tuesday, Thursday, Friday) with reps climbing to 25, and week four finishes at two sessions a day, five days a week, 30 reps per exercise.

That structure mirrors the progressive-overload approach used across her free programs — start manageable, then stack frequency and volume so the body isn’t blindsided in week one and burnt out by week two.

The Spot-Reduction Reality Check

Ting is direct about what the workout can and can’t do on its own. Ten minutes of crunches and planks will strengthen the core, but visible abs inside 30 days depends far more on overall body fat than on how many reps get logged.

Achieving visible flat or six-pack abs within 30 days is fundamentally tied to overall body fat reduction rather than spot reduction.

She pairs that caution with practical guidance: keep moving beyond the 10 minutes, get adequate rest, and stay consistent with nutrition, since genetics and starting body composition dictate how fast the muscle actually shows. Readers chasing the same goal through diet adjustments alongside training might find the reasoning behind 3 Science-Based Tips to Lose Belly Fat lines up with that same message.

Part of a Larger Free Program

This abs routine isn’t a standalone clip — it’s one building block in Ting’s broader catalog of no-cost home fitness content, sitting next to the 8-Week Shred Challenge and other short, high-intensity bodyweight sessions she’s posted since 2018. For anyone stacking core work with cardio, similar circuit-style options like 10 HIIT Exercises to Lose Belly Fat FASTER follow the same no-equipment, high-intensity template.

Thirty days from the January release, anyone following the plan to the letter is looking at two sessions a day, five days a week, maxed out at 30 reps per move — the kind of volume that separates people who tried the video once from the ones actually posting their own before-and-afters back at Ting.