Your six-pack starts with Day 1.
A voice coach announces every move and counts you down, streaks keep you honest, and the plan scales with you. Five minutes a day, zero equipment.
- ~5 minutes a day, no equipment
- Voice coach — train with your eyes off the screen
- Free Beginner track, forever · works offline
iOS coming soon Build my plan
under a minute
My goal
My level
Beginner track · Get a six-pack · ~5 min/day
~5 min
A day
30 days · 3 levels
One challenge
0 equipment
Anywhere
Wear OS
Watch companion
Everything you need to actually finish.
Most challenges fizzle by day 3. This one is built to keep you coming back.
Voice coaching
A real voice announces every move and counts your reps, with a form cue before each exercise and spoken 3-2-1 countdowns — train with your eyes off the screen.
Streaks & achievements
A forgiving streak keeps your momentum; daily missions, XP levels and 15 badges reward showing up day after day.
Three difficulty levels
Beginner, Medium and Hard — the plan scales with you, and the coach nudges you up when you’re ready.
Swap any exercise
A move not working for you? Tap “Too hard? Swap exercise” mid-workout for a fresh alternative that keeps the same timing.
Works offline & private
Everything runs on-device — no signal, no problem. An optional free account backs up your progress and syncs across phones.
Track real progress
Workout history, calories and time trained, a weekly chart and streak grid — plus optional weight & BMI trends and leaderboards.
See it in action.
Real screens — not renders. This is the live app UI.
Your daily plan
One tap to start today’s workout.
Voice-guided player
Timer, form cues and a swap button.
Progress you can see
Streak grid, charts and badges.
Wear OS
On your wrist too.
Start the workout on your phone and it lands on your watch — countdown, controls and streak, one glance away.
- Your session, mirrored live — The phase ring, exercise and countdown follow your phone in real time — with Pause and Skip buttons big enough to hit mid-move.
- Your wrist counts you down — A buzz on every phase change and on the last 3 seconds — hold the plank, eyes shut, and let the watch tell you when.
- Your streak on the watch face — A tile keeps your streak and current day one swipe away, and a complication pins it to the watch face — even when your phone is out of reach.
Companion app — requires the 30 Day Abs phone app · Wear OS 3+
Pick your focus.
Start with the classic core challenge, then target exactly what you want — plus a fresh challenge every month.
Core & Abs
The complete six-pack challenge
Lower Belly
Target the lower abs
Love Handles
Carve the obliques
Upper Abs
Sculpt the upper abs
Monthly challenge
A limited-time event that rotates every month — finish it for a badge and bragging rights.
How it works
01
Take the quiz
Answer a few quick questions and we build a 30-day core plan around your goal — in under a minute.
02
Press play
Follow the timer, the preview and the voice. ~5 minutes a day, no equipment, at home.
03
Keep the streak
Come back daily. Your streak, XP, missions and badges do the motivating for you.
Start free. Go Pro when you're hooked.
The Beginner challenge is free forever. Pro unlocks the rest.
FREE
$0
Forever
- Full 30-day Beginner challenge
- Day 1 of every track — free preview
- Streaks, XP, missions & achievements
- Warm-up & stretch routines
- Progress, body & BMI tracking
- Cloud backup & sync (optional account)
- Daily smart reminder
PRO
$10.99/mo
Billed monthly · cancel any time
- Everything in Free, plus:
- Medium & Hard levels — 60 more days
- All focus programs (lower belly, love handles, upper abs)
Cancel anytime in the Play Store — no questions asked.
Questions
Do I need any equipment?
None. Every workout is bodyweight only — do it anywhere, from your living room to a hotel room.
How long does a workout take?
About 5 minutes a day. Short, focused sessions you’ll actually keep up with.
I'm a complete beginner — can I do this?
Yes. The Beginner track starts gentle and ramps up day by day, with warm-ups, form cues and rest days built in. And if a move doesn’t feel right, you can swap it mid-workout.
Is it really free?
Yes. The full 30-day Beginner challenge, streaks, achievements, reminders, tracking and cloud backup are free. Day 1 of every track is a free preview; Pro unlocks all of the Medium & Hard tracks and the focus programs.
What happens after the 30 days?
Keep going: repeat the challenge on Medium or Hard, start a focus program like Lower Belly or Love Handles, or take on the monthly challenge — a fresh one lands every month.
How is this different from other abs apps?
It’s built around actually finishing. A voice coach means you never have to watch the screen, the streak is forgiving instead of punishing, and sessions are 5 minutes. The whole Beginner challenge is free, and it works completely offline.
Is it on iPhone?
30 Day Abs is on Android now. An iOS version is in the works — check back soon.
Does it work on a smartwatch?
Yes — there's a companion app for Wear OS 3+ watches. Start a workout on your phone and the watch mirrors it live: the countdown ring, Pause and Skip on your wrist, and a buzz on every phase change and the last 3 seconds. A tile and watch-face complication keep your streak in view. It needs the phone app — the watch can't run workouts on its own.
Does it work offline?
Completely. The app runs on-device, so your workouts and progress never depend on a connection.
30 days. 5 minutes a day. Let's go.
Download 30 Day Abs and do Day 1 today — your future six-pack starts now.
Free download · iOS coming soon