Not a second is wasted in this core-torching Tabata.

By Lauren Mazzo
December 05, 2016

When it comes to your core routine, that last thing you want is repetitive, boring movements that don't actually work. (Hi, crunches.) If you're looking for waist-cinching exercises that actually do their job, try these dynamic moves that don't just target your abs, but burn your whole body (ex: all these epic plank variations).

The best way to bang them out, of course, is in a quickie 4-minute Tabata workout that's guaranteed to get you sweaty faster than ever before. Take it from trainer Kaisa Keranen, who came up with our 30-Day Tabata Challenge.

How It Works: Do as many reps as possible (AMRAP) of each move for 20 seconds, then rest for 10 seconds. Repeat the circuit 2 to 4 times for serious belly burn.

Tuck Jump Burpee & Jog

A. Stand with feet hip-width apart at the back of the mat.

B. Hinge at the hips to bend forward and touch hands to toes, then fall forward into a high-plank position, landing as softly as possible with bent elbows to absorb impact, and lowering into a push-up.

C. Press up to plank, then jump feet up to hands and immediately explode into the air, driving knees up to chest.

D. Land, then immediately jog backward with high knees to starting position.

Do AMRAP for 20 seconds; rest for 10 seconds.

Rotating Opposite Hand/Toe Tap

A. Begin in high plank position with knees slightly bent.

B. Lift left hand and right foot and rotate body to the left, tapping hand and foot together.

C. Return to start, then repeat on the other side, tapping right hand and left food.

Do AMRAP for 20 seconds; rest for 10 seconds.

Lunge Switch & Knee to Elbow

A. Step left leg back into reverse lunge, hands behind head, elbows pointing out.

B. Quickly switch legs, landing in a lunge with left leg forward. Press through left leg to stand and drive right knee up to left elbow.

C. Step back with right leg into a reverse lunge and repeat on opposite side.

Do AMRAP for 20 seconds; rest for 10 seconds.

Side Plank & Toe Tap

A. Begin in a side plank position on the right elbow.

B. Lift straight left leg and kick forward, tapping left hand directly in front of torso.

C. Return leg to starting position, then kick left leg up and raise left arm to tap together directly over torso. Repeat.

Do AMRAP for 20 seconds; rest for 10 seconds.