It’s so easy to get stuck in a workout rut, always completing the same workouts week after week. Mixing things up every once and a while is a great strategy to challenge your body, burn more fat, and quickly gain muscle. Each month I try to complete a few new workouts and this month has helped me discover a new favorite: Tabata workouts.

Tabata training involves a unique workout structure created by Dr. Izmul Tabata at the National Institute of Fitness and Sports in Tokyo. Tabata workouts are designed for maximum effectiveness in a short period of time.

Tabata workouts are structured in four minute intervals.

This type of training involves completing high intensity interval training exercises, otherwise known as HIIT, for four minutes each. During these four minute periods, you’ll complete each exercise at maximum capacity for 20 seconds, followed by 10 seconds of rest.

While this Tabata workout structure may sound relatively simple, it is known to leave the muscles burning within just seconds of the four minute period.

Tabata training is an excellent addition to any training plan. Whether you are trying to gain muscle, endurance of just general fitness – Tabata workouts are proven for their success. Not to mention, these bodyweight Tabata exercises require no equipment, creating the perfect at home workout.

In my own personal training, I’ve often found that completing cardio workouts is never a problem. From running to various cross training options, such as swimming, the elliptical and spin bike, I always find myself with a variety of cardio options.

Strengthening the core, however, is a completely different story. After weeks of completing a set amount of crunches, planks and mountain climbers, my core strength often plateaus. Mixing up my core workouts has brought a great deal of success, helping me build core strength while tightening and toning my abs.

Related: Printable 30 Day Core Workout Challenge

This 20 minute Tabata core workout will help you quickly build incredible core strength. The entire workout consists of just five exercises, completed for four minutes each, but is enough to really get your abs burning and drastically strengthen your core.

If you’re looking for an effective core workout that will strengthen your abs and tone your stomach, incorporating Tabata core workouts into your weekly training plan may be your key to success.

Check out this Powerful 20 Minute Tabata Core Workout for bodyweight ab exercises you can complete right at home!

20 Minute Bodyweight Tabata Core Workout

Plank with Taps

>>> 4 minutes total [20 seconds on, 10 seconds off]

Increase the effectiveness of your plank with the addition of some simple finger taps. Begin in plank position on your elbows, with your back straight and hips in line with your shoulders.

Extend one hand forward, straightening your arm to tap the floor in front of you. Try not to move the rest of your body while doing so, maintaining balance without tilting. Bring your arm back in and repeat with the opposite arm.

V Sits

>>> 4 minutes total [20 seconds on, 10 seconds off]

Begin by lying on your back with arms extended straight above your head. In one motion, simultaneously lift your arms and legs, bringing them towards each other to meet above your body.

Try to keep your legs and arms as straight as possible throughout the movement. Touch your hands to your toes and then lower your hands and feet back to the floor with control.

Scissor Kicks

>>> 4 minutes total [20 seconds on, 10 seconds off]

Begin again by lying on your back, with your hands resting on the floor at your sides. Lift both feet a few inches off the floor, keeping your legs straight.

Raise one leg at a time, alternating back and forth in a flutter motion as if your legs were scissors. Keep your abs tight and legs straight throughout this exercise.

Russian Twists

>>> 4 minutes total [20 seconds on, 10 seconds off]

Begin in a seated position, with your knees bent and feet on the floor in front of you. Lean your upper body back slightly and lift your feet a few inches off the floor.

Bringing both hands around to one side of your body, twisting your torso to touch the floor on one side. Move your hands from one side to the other, twisting back and forth while keeping your feet elevated. To increase the resistance of this exercise, try holding a weight in your hands as you twist.

Legs Down

>>> 4 minutes total [20 seconds on, 10 seconds off]

Begin by lying on your back with your hands flat at your sides or tucked underneath your hips. Raise your feet directly above your head, with your legs straight.

Lift your hips to press your feet up towards the ceiling, and then lower your legs back down towards the floor with control. Lower your feet down until they are a few inches above the floor, and then repeat.

The bodyweight exercises in this core workout might sound simple enough, but when completed in Tabata workout style, you’ll definitely be feeling the burn in no time.

This Tabata Core Workout is a perfect way to strengthen and tone your abs right at home, without needing the gym or any extra equipment. Mixing up your ab workouts each week is a great way to gain maximum strength and keep your core strong during any training plan.

This Tabata workout is the perfect addition to any core routine!

More core workout ideas:

• 15 Minute Complete Core Workout
• 30 Minute Fat Burning Abs Workout
• 30 Day Bodyweight Core Workout Challenge