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Free Workout Programs

3 Weeks Abs for underweight and beginners

  • Duration: 3 Weeks + 1 week optional
  • Location: At Home 
  • Workouts per week: 2 - 4 
  • You`ll need: Yoga mat 
  • Focus: Full body, mainly abs 
  • Level: Beginner/Moderate 
  • Cardio: Low

If you`re underweight (skinny fat/weight is too low compared to your height and age):15 to 30 min workout per day. Around 3 times a week. (check out Q&A below)

If you`re overweight (obese/weight is high compared to your height and age). Combine this program with other workout programs you like. 30 to 120 min per day. Around 5 days per week.

Tips to lose lower belly fat and reduce bloated belly for low body weight: if you are trying to gain weight, stick with natural healthy protein and carbs choices, sugary foods are also not ideal. IMPORTANT: Be recovered for your sessions, get enough sleep regularly and listen to your body.

Pick 1 video or do all as your strength levels. Rest 1 week to 10 days before you start a new program


Week 1

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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
2REST DAY
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
4REST DAY
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
6REST DAY
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video

Week 2

8REST DAY
9REST DAY
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video

Week 3

15REST DAY
16REST DAY
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video

Week 4 EXTRA TONE

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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
25REST DAY
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
27REST DAY
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3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video
3 Weeks Abs  for underweight and beginners anhfit workout video

Rest 1 - 2 Weeks before you start a new program


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Frequently Asked Questions

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Inspired And Motivated Community

Welcome you to Inshape community! We are happy to see you on board with us, thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, remember to take your Before photos and share your progress to inspire people