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The 14-Minute Plank Power Workout for All Levels No Equipment


The 14-Minute Plank Power Workout for All Levels No Equipment



Plank your way to a more sculpted physique – no equipment required! This routine is filled with plank-based moves that work your every muscle (with a major emphasis on the core) for a unique and effective body weight only workout.

Level: All

Equipment: A mat is recommended

Intensity: Moderate


This workout targets the transverse abdominis, internal and external obliques, rectus abdominis with exercises like:

Warm Up: How to do a proper plank
Elbow Plank
Dolphin Plank
Side Plank
Starfish Plank
Plank Squats
Traveling Plank
Reverse Plank
Twisting Plank to Triangle Side Plank
Child’s Pose
Wrist and Forearm Stretch

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More weight loss workouts:

This quick weight loss workout will help you lose 15 pounds very fast but it may be too hard for some of you but doesn’t mean you shouldn’t try this workout

The KEY THING is that you at least try to finish this quick weight loss workout and work your way up to taking less rest time between exercises and for example…

Let’s say that during this quick weight loss workout — you have a hard time doing all 15 jump squats in a row — just do about 2 or 3 at a time — catch your breath — and then finish.

Eventually — you’ll be able to finish most of the workout by only stopping in between exercises for your mandatory rest periods and…

You can go here to print out this quick weight loss workout routine to help YOU Lose 15 pounds fast:

Remember — Once this quick weight loss workout gets too easy… Do my other YouTube video called “Fast Weight Loss workout exercises to lose 5 lbs. a week” or…

You can use heavier weights or do more reps of the exercises in this quick weight loss workout and…

How fast you lose 15 pounds all depends on…

*How much you weigh — the more overweight you are –the quicker you’ll lose 15 pounds and…
*Your diet — If you eat right and avoid bad foods like sugar, sodas, and processed & fried foods — then you’ll lose 15 pounds faster.

Here’s is the full layout of this quick weight loss workout…

1. Do jump squats weighted or with your bodyweight according to your fitness level or you can use a chair to make it easier for you if too hard. Do 15 of these.

2. Rest 1 minute

3. Do bodyweight jump squats or just stand up and down from a chair if too hard for you.

4. Do abdominal crawls ( for 100 feet to work your abs in this workout. You can ab planks if no space to do ab crawls

5. Do 100 jumping jacks. You can do more or less than 100 jumping jacks depending on your fitness level. See more jumping jack workouts here @

6. Do renegade row push-ups with an added triceps extension to firm up chest, arm and back muscles. If you cannot do pushups then do your push-ups not coming all the way down like this (

7. Do 100 ski steps. You can do more or less than 100 ski steps depending on your fitness level. See more ski step workouts here:

8. Take a 5 minute break and repeat this workout 1-to-3 more times

9. Then follow this up with another interval workout which are basically my fast fat loss workouts here @ for quick weight loss

I’m Adrian Bryant & I’m the guy who created to help you look good naked. See the people I’ve already helped look good naked here:




  1. Crazy Chicken

    May 11, 2017 at 3:34 pm

    Lose your love handles week, day 2: done. I like this one and will be coming back to it just to measure my progress.

  2. Veronica Talbot

    May 11, 2017 at 3:54 pm

    Great plank workout Jessica and Peanut. Would love to see more plank based workouts. 🙂

  3. Last Unicorn

    May 11, 2017 at 4:38 pm

    this workout is great i love it! 12min active, not 14 🙂

  4. Alejandro Maldonado

    May 11, 2017 at 5:19 pm

    Great routine!!!thks.

  5. Sharon Zeller

    May 11, 2017 at 5:43 pm

    Awesome! I'm looking for variety of exercises to work all areas of the core. I've been told that my lower back discomfort is likely due to weak core. Albeit I am surprised because I workout regularly however, I don't usually isolate that area.

  6. Haassan1

    May 11, 2017 at 6:34 pm

    Best and clearest explanation of the plank I have come across. Really glad I found this, because this exercise is rather tricky to perform correctly.

  7. Sui Generis

    May 11, 2017 at 6:49 pm

    Hi from sunny Spain, Jessica! I'm a big fan of your workouts, both online and on DVD. Two questions: 1) I had an open Bankart repair on my right shoulder two years ago. Have fully healed, although my ROM remains limited at about 80% and haven't yet regained 100% strength (getting there, though) on that shoulder. Loved this plank workout, but I don't want to re-injure myself, as the road to recovery has been quite an ordeal. Are there any exercises in this workout which you would discourage me from trying?

    2) Also, I notice it is not possible to buy your latest Walk Strong dvd series from, and neither can I purchase your 6-mile mix from there. Are all your DVDs Region 0/All Regions? If so, I will purchase them from

    Thanks so much in advance for your reply, and keep up the great work!

  8. Jhoanmarie Quimat

    May 11, 2017 at 7:10 pm

    i love this plank exercise. if i had time after work i do it.

  9. Jackie Mc

    May 11, 2017 at 8:04 pm

    I love this workout. It works the whole body only takes 14 minutes and you can do it in a tiny space. I am walking the West Highland Way and although have just walked 12 miles from Milgarvie to Drymen I needed something to give my upper body and core a workout but would be quiet to do and not take up much space as we are staying in the tiniest bed and breakfast with the creakiest floor. Just need to do a stretching routine and then I am done for the day.

  10. Gabriela Robles

    May 11, 2017 at 8:07 pm

    This was awesome! how about standing abs?

  11. Kim Savage

    May 11, 2017 at 8:59 pm

    love this, very challenging!!

  12. Chala Robinson

    May 11, 2017 at 9:33 pm


  13. yrevet

    May 11, 2017 at 10:25 pm

    I'm hoping this will help a lot with whole body tone if I do consistantly. Gonna start sooner vs later

  14. Thùy Trang Dương Ngọc

    May 11, 2017 at 10:39 pm

    A little dificult 0.0

  15. Christina Hoffman

    May 11, 2017 at 10:50 pm

    Just completed this workout for last week's day 3 to catch up. This one is tough. Would love to see a ballet band workout. Thanks!

  16. Lara Sparks

    May 11, 2017 at 11:17 pm

    This one still gets my heart rate up! I had to put a towel down on my mat so I could keep traction doing the elbow planks! Still a tough one!!

  17. Pastor JT Thornton

    May 12, 2017 at 12:14 am

    Great Job. Jessica is a beast… Whew!!!

  18. Lizzy Rivera

    May 12, 2017 at 12:24 am

    Do you really lose 15 pounds in 2 weeks with this

  19. Laura Urgal

    May 12, 2017 at 12:27 am

    Im 16 144.8 pounds and 5'3 inches. I'll do this and post my weight every 3 days for 2 weeks to see if it works

  20. Saima Ali

    May 12, 2017 at 12:33 am

    hii Adrian as I am suffering form disc bulge but almost recovering can I do this workout?

  21. Flor Cellabe

    May 12, 2017 at 1:31 am

    i love this workout a lots i star oneweek now and its work for me :*

  22. Jiovanny Faburrieta

    May 12, 2017 at 2:02 am

    im 12 but 200 pounds but i look skinny???

  23. Taylor the gamer

    May 12, 2017 at 2:25 am

    Haha look good naked head to toe 😂😂

  24. lizzy Rivera

    May 12, 2017 at 3:03 am

    is this true do you lose 15 in 2 weeks

  25. Aydan Fisher

    May 12, 2017 at 3:52 am

    how much would u lose a day

  26. crystal alvarez

    May 12, 2017 at 4:07 am

    thank you so much

  27. James J

    May 12, 2017 at 4:21 am

    I'm done at just one cycle… what a workout…

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