DISCLAIMER: These are intense workouts! Always consult a physician before attempting any new exercise plan. This is a guide. I am not a trainer. I am not responsible for any injury caused. Warm Up.

Complete each step without resting until the breaks. Warm up with some light jogging on the spot. Do some reaching and stretching. Keep moving for a couple of minutes. Then...

Get ready...

Go!

High knee jog for 1 minute. Build up slowly to a fast pace.

Take a 30 second water break and towel off. Pick up the pieces of you that fell off and put them to one side. Still got 15 seconds left? Here's something from my sponsors...

Your body stores energy in the fat around your lower abdomen, hips, thighs and butt as a survival advantage. At least until the Germans invented burgers & the Belgians (not the French) invented fries.

Stop thinking about burgers and fries. Back to work.

Take another water break for 30 seconds. Have a little moment to yourself, wipe your tears, tie on your bandana, then get ready for the finale. While you wait...

Fitness should make you feel good first, and make you look good second. People forget that. This stuff should help you in everyday life, but work hard and you'll also see changes. See my other guides.

Eat what a human being would eat. Fruits, grains, vegetables, meat, fish, eggs etc. Try and keep them as close to their natural state as possible. Cook them though; the runs isn't a form of exercise.

If you have Queen's 'We are the champions', then it's time to play it.

Cool down. So, yeah... I made you work everything core related, not just the abs. Please leave a comment if you tried it. If that was too easy, then see Develop your abs: Part II, it's the next level.

Now see my guide on stretching.

How to develop your abs, no crunches

You have abs, and this guide will help you begin to see them. It has zero crunches; I want to show you how to get result without them. If you find this easy, try part II.