Three 4-minute tabata blocks make up this 20-minute core workout designed to strengthen your front abdominals, obliques, back, and deep core muscles — no equipment needed beyond an elevated surface.
The tabata format alternates 20 seconds of maximum effort with 10 seconds of rest. Because the intervals are short, the goal is to go all out for each one. When time is limited, this structure lets you get an effective session in without cutting corners.
The workout includes modifications for every move, so you can adjust intensity based on your fitness level.
Tabata 1
Jump Squat Touchdown Reach Stand with feet hip-width apart, core braced, chest upright. Send your hips back into a squat, keeping your chest up and knees tracking over your toes, and touch one hand to the mat. Drive through your heels to jump, landing softly with knees slightly bent to absorb the impact. Alternate the hand that touches down each rep.
Mod: Remove the jump and perform a bodyweight squat, squeezing your glutes at the top. A chair or couch can help guide your form.
Hop Overs Place your hands on a sturdy elevated surface about shoulder-width apart, body angled slightly to one side. With a braced core, explode off the balls of your feet and tuck your knees toward your chest as you hop to the other side of the surface. Land softly, knees in line with toes, and immediately set up to hop back. Continue alternating sides for the full interval.
Tabata 2
Box Jumps Stand facing a sturdy elevated surface. With a braced core, bend your knees slightly and drive off the balls of your feet onto the box, using your arms for momentum. Land softly on the balls of your feet and squeeze your glutes as you stand upright. Step or jump back down and repeat.
Mod: Replace the jump with alternating step-ups, maintaining a braced core throughout.
Source: A 20-Minute Tabata Core Workout That Hits Every Angle