20 Minute ABs & Cardio Workout | No Equipment & No Repeats! [Burn Fat #1]

Target Muscles: Core/ABS - Beginner Friendly
Length: 20 Minutes
Equipment Used: Workout Mat [Optional]
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FREE Workout Programs & Meal Guides: bit.ly/3heQDuF
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Instagram - @midasmvmt
TikTok - @tmm.midas
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0:00 Intro
1:18 Workout Summary
1:48 Mountain Climbers
2:48 Alt Heel Taps
3:48 Low Plank
4:48 Russian Twists
5:48 Dumbbell Alt Arm Extensions
6:48 Side Plank A
7:48 Side Plank B
8:48 AB Walkouts
9:48 Straight Arm AB Crunches
10:48 Alt Bicycle Kicks
11:48 Plank Hip Twists
12:48 Flutter Kicks
13:48 Plank Hip Dips (High To Low)
14:48 Side Plank Dips A
15:48 Side Plank Dips B
16:48 Lying Knee Tucks - Slow
17:48 Plank Scissors - Fast
18:48 Alt Plank Toe Taps - Fast
19:48 Side Plank Tucks A
20:48 Side Plank Tucks B

[@kingtristo9738]

I fell off the first time, but now I've got my son with me helping me stay motivated. He gets in great shape for football and I'm getting in the best shape I've been in since HS. A win win. Thank you for these!

[@kyledisney6937]

Been watching you since October and have never been happier with KZbin workouts. Stayed consistent and noticed major differences in my physique. keep up the great work my man 🙌🏼

[@johnrobertdiaz7515]

Hey Midas Fans,14 day into the 45 day workout plan and I'm so impowered, thank you Midas!💪

[@willyforbin58]

Was hanging around YT looking for something new Abs wise, and from now on you count one more follower! I made the entire work out making it 45/15 sec, waow man, what a great feel!!! Thank you, keep them coming and working hard!

[@cassandrayork9762]

I’m a woman and so far I’ve been doing workouts by women but wasn’t getting a burn. I’ve started doing some of your workouts but don’t think I’m fully ready for you yet! 😂 Could you please make a standing only ab workout with dumbbells?

[@midasmvmt]

😂 no problem! I'll see what I do soon 🙃

[@jordyhouchens7264]

I do p90x I'm on day 1906

[@skylerwhiteyo28964]

same

[@miraw9835]

Girl same. The woman workouts dont do anything for me 😂. I do his workouts.

[@WaiYan-li1ke]

​@@midasmvmtFor me It works a lots

[@abizikablan1526]

Thank you man I’have been following you for about 5 months now and the results are amazing. Sending love from France 🇫🇷

[@midasmvmt]

Much love my bro! Keep winning for me 🦾🙌🏾

[@marcoferdinand2656]

You are the best! Im from Indonesia btw and i been following you for the past 4 months and everything has change a lot on me🔥🔥 Thank you for this free program!!! Ofcourse im not going to stop cuz i wanna do it daily. Thanks to you i dont even need to be a gym membership😂

[@user-kh2wn3ej2v]

Just completed day 16 with abs included along with the day prior , never worked out in my life , and this has started a new chapter for me. And it feels great. I plan on doing this the entire way through , and then repeating it with heavier weights , or trying another one of your work out plans ! Thank you man Fr !

[@cbiii9327]

Been waiting on this one! Thanks M.!!!

[@kubilthomas9871]

Your workouts really helped me. Keep it Midas

[@jorgeortega5728]

Thank you once again for sharing another great routine, champion!! Take care. 🙋🏾‍♂️

[@jgnoachian]

Hey man, thanks so much for the great instruction, technique, safety, etc. You make it fun to learn how to target exactly what you want to target!

[@langlaisavecjojoetjay]

Thanks again ! Definitely smoothly motivating through not so easy workouts. But did it ! Respect from France.

[@Enginor]

high quality videos and workouts keep it up !

[@im.jeremy.5389]

you got the best workouts bro , keep up can't stop burning

[@-GTN-]

Wow, this Is one of the most engaging and effective routine I've ever done! Great job!

[@fazalpathan3813]

It was a really very precise video, i had many confusions before I watched this video but now I understand how to use it as helping varb and as main verb. Thanks a lot

[@dungeongobboking]

Midas always providering the mostest highest grammar videos on these KZbins. Thanks, MIDAS for your wisdom in helping varb and as main verbs. Where would we be without your English lessons. Most likely on an island far away. Thank you and shalom, my brother.

[@syoungy763]

I've been watching your videos that helped me out loads

[@cesarreyesii3666]

I've been doing your abs workout 2x a week from your Upper abs workout and Lower abs workout then upgrading to this. I see myself improving, thanks to your video! Hopefully you can teach us on how to set a diet meals, protein intakes for newbie like me, and many more. 💪

[@AK88.]

Thanks midas this really helped me to wake my body back up and resume training after a slumber!

[@midasmvmt]

I've got you anytime! 👊🏾

[@babolokimothofela2432]

Wonderful work out 🔥🔥🔥🔥

[@kingarcadian]

amazing midas

[@josecortez1001]

Great workout. Thank you

[@danielspurling3876]

I really need this so thank you

[@johnrobertdiaz7515]

Day 42/Abs.....is in the bag! Three more days left to the day challenge! Thank you Midas for putting this together!

[@Jamiecutie]

How's the result?

[@fabiofernandes1069]

Really great to follow you. Your vídeos are exellent i do Your exercices every week and works real well when y get consistente. Regards from portugal

[@FIFAWORLDOTHERGAMING]

Thank you so much bro 💪🏽🙏🏾

[@tatumapril5140]

Im 14 and just needed to say that this is an awesome workout for abs.i did this workout for 2 weeks everyday and have seen awesome results

[@jordyhouchens7264]

I do p90x I'm on day 1906

[@f2bsy]

I’m 13 and this is also a awesome workout, I have been doing it for about 1 week and 3 days and have seen some pretty good results.

[@amanwithaplan4369]

that young doing this dam

[@coewanchumley5722]

@@amanwithaplan4369I’m 11 and I’m doing this

[@motherearth6064]

Great channel 👍

[@NexoGamer07]

thank you very much sir

[@rkayvv]

This helped so much bc my whole family said I was getting big and tht juz really hurts me wht they said. so thank u Midas and I have a gf so I'm juz trying to get abs. I'm not overweight I'm juz trying to get abs or become skinny. And I love that 15 min dumbell exrice so effective thanks for everything love u bro bro

[@Kitto0]

I needed this 👍

[@aldobrown3539]

Thank u bro I push my self to get there and thx for that burning melt workout 😂😂🔥💯

[@ordon3858]

You’re amazzzzing! Keep it up.

[@midasmvmt]

Thanks! You are as well :)

[@benmcshane7527]

Really really good

[@marcasaint5277]

Hi, very good channel, well explained, good exercises ... Thanks from France 🙏☝

[@josefigueroa8081]

Always deliver 🔥🔥🔥🔥👊😉

[@midasmvmt]

Much love bro! 🙌🏾

[@Samigo702]

Thanks you for the video ❤️ brother

[@midasmvmt]

My pleasure!

[@aryapratap2867]

Yoo Midas have been following you for quite a while now, no doubt your workouts are top notch and I can't find any else follow along dumbbels workout of this high quality. I had been wondering if you can make a workout routine with dumbbels and barbell for flat bench or no bench. Thanks and keep doing the amazing work ! 👍

[@midasmvmt]

Hey man! Thanks for saying that :) I'll see what I can do about making som Dumbbell/Barbell Hybrid workouts soon.

[@wasted_potential9320]

FNALLY!!! I've gotten a decent build since I've been following your exercises for a while, but the abs have been a challenge.

[@midasmvmt]

Here we go! Let's work on it 🦾

[@kaidinishim]

yea the abs always seem harder than everything else 🤦🏽

[@anshpandey4527]

You are doing so nice man keep it up ❤❤

[@midasmvmt]

Thanks! Will do :)

[@mahanabasi1681]

Very cool 😎👍🏾

[@solenegro]

I did this yesterday. Thanks for putting this up the 4th stage an workout was starting to get easy

[@TonyWoW01]

I like it. I’m very thankful for your video and am eager to hit it at the gym tomorrow. I would also say though that this workout definitely has a pretty large shoulder strength requirement lots of people don’t have; definitely couldn’t have fathomed doing this 6 months ago before I started working my shoulders and back out a lot more.

[@midasmvmt]

I agree with the shoulder strength requirement. It's a combo workout that hits your Core and Shoulders. Most routines always tend to use secondary muscles so building strength in them all is always a good thing 🙂

[@TonyWoW01]

@@midasmvmt Tried it today. Feels good! Could I ask some advice on how to do those last side plank tucks* though? I’m probably doing it wrong but it really feels like it crunches on my shoulder to do those. I’m on the taller, lankier side so it felt awkward for me. I just defaulted to regular side planks because I was nervous about the shoulder pressure.

[@Justthelma5]

I love your socks

[@joymalyabasu6317]

Awesome 👌

[@midasmvmt]

Thank you again! Cheers!

[@TallyHo69]

Great abs workout 💪🏾

[@callmesupreme1533]

I’ll try this one out next cardio day thanks

[@midasmvmt]

No problem! Have fun 🙂

[@eljohnallesa9943]

Thank you my body so very improvement 😊😊😊 for 4days work out😊

[@antoniopagandiaz2189]

Yes men the best routine 🔥🔥💪💪🏋️‍♀️🏋️‍♀️👍👍

[@kirillbadrous]

Oh man this workout 0really got me working! Keep up the good work yo. BTW does your full body 1 dumbell workout burn belly fat? thanks man

[@user-oq7ky4si9n]

Very nice

[@sachindave3333]

You are amazing.

[@user-ei4oo8ul5e]

Big fan❤

[@faisalmahdi8385]

Thanks so much even tho I'm tried it helpful

[@user-fd9jy6et5y]

thank you

[@rossymoran26]

❤ buena buena 💪. Gracias

[@Randomizeddie]

I am nine and I just started this yesterday and I’m starting to see some changes

[@farcy3insanitymeme]

Cant quite get through this one yet, gotta keep working 💪

[@laminekamara5234]

I am trying it now

[@ramfit5032]

Good job my broh💯🔥🔥🔥🔥

[@midasmvmt]

Much appreciated! 🙌🏾

[@chamindakumara3822]

Thanks from sri lanka 🇱🇰

[@islamyousef7447]

I will start this month

[@ednahouse5223]

Thanks!

[@kylethomas3477]

Today would be my AB day and this video comes out. Right on time lol

[@midasmvmt]

I got you my bro!

[@kylethomas3477]

@@midasmvmt appreciate man talk talk 😂

[@vilopohilareta]

I have started today and wish me luck

[@vail1900illy]

your videos are really great介个视频真的很棒棒！！！

[@trayvellharris4103]

🔥🔥💯💯⭐️

[@constant_trading_]

Hey midas please make video on weekly dumbbell workout for atheletes(runners)

[@johnrobertdiaz7515]

Day 7 (AB's) in the bag!💟

[@joymalyabasu6317]

Blockbuster 😎

[@midasmvmt]

I appreciate you! 🙏🏾

[@johnrobertdiaz7515]

👾 Crushed it!!! Day 27/Abs.....in the bag! Midas, Buona Gionata!!

[@johnrobertdiaz7515]

Yes indeed, day 26/Abs...in the bag!

[@akhiltom]

I called 911 today to complain you killed my abs today❤ Maan this is the best workout I have ever completed. Thanks brother ❤

[@enmanuelhernandez2165]

Mvmt midas is there any way you can make a 1 month workout program with bench

[@liquid_sn8k]

Tomorrow is one month of working out with your routines, I have been eating a little better. I’m skinny fat well I was 😎

[@Sachin_N54]

Love from India

[@ravonfoxclaw5514]

Oh yeh no excuses no... excuses. I can't wait to do that ab workout,let's burn 😎

[@EmiArellanoo]

Hey man I wanna ask you something about your workouts How much weeks should I do Bro Split to start the Goku Lean Program, I just need a heads so I dont start it too early. Thanks in advance

[@christianhernandez4623]

Thank you I see my abs a little bit

[@marqsmith3187]

What muscles groups can i work together and superset these workouts

[@kabeers5376]

U r awesome 😮

[@midasmvmt]

You too!

[@Furozanhakimi]

👌👌

[@shakyaperera3900]

Nice socks bro

[@anemy.YTedits]

I can already say: cool

[@midasmvmt]

:)

[@nicholaussams9163]

You should do a hip flexor workout

[@codmtushar544]

Hey Midas I'm beginner so can I do all exercise in beginning tell me as a coach

[@rahmiarsan6723]

Does Anyone know the name of the song that starts at 6.20? Couldn't find anywhere.

[@s1nsghostzy569]

Do you have a proper workout spilt with only dumbells?

[@ronl6887]

Can you do 50min to 1 Hr Push and Pull session using dumbbells and bench?

[@Likethisvideo286]

ive just started working on my abs. im wondering if i can do this work twice or 3 times a day? or just once is enough to start with? TIA

[@rickyabdullah4758]

Awesome abs and cardio workout

[@burizaemon9305]

Hoping you include warming up for this workout like other dumbell workouts..🤭

[@Lilgirl-qs2qc]

Hey ❤️❤️❤️❤️

[@duartealves5512]

W

[@tolgayilmaz9257]

Any alternatif or different body position for flutter kicks ?

[@Furozanhakimi]

👌

[@tylerwilson9366]

can you do this for just ab strength if you don’t need to lose weight?

[@johnrobertdiaz7515]

Day 34/Abs is in the bag!

[@raygola-vs9cu]

Yes I'm a female and found the female exercises I've been doing wasn't working for me. This workout is fantastic! And you look great ❤