You can’t get a six-pack quickly, but you can work your way toward it with fairly short workouts—if you put in the effort. That’s where high-intensity interval training can come into play. By alternating intense isometric work (in the form of planks), targeted bending and twisting actions, and high-energy core cardio (mountain climbers), you’ll tax the core muscles in every way.

“Each move complements each other to target your entire core, which will help sculpt your six-pack,” says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida, who designed this workout.

Even though you’re going for time with these body-weight moves, you still want to focus heavily on your form, making every rep count. Enjoy those rest periods—your abs will be screaming for ‘em as the workout goes on.

The Workout

All rest intervals are 30 seconds.

  • Forearm plank (60 sec.)
  • Mountain climbers (30 sec.)
  • [rest]
     
  • Right side plank (60 sec.)
  • Mountain climbers (30 sec.)
  • [rest]
     
  • Left side plank (60 sec.)
  • Mountain climbers (30 sec.)
  • [rest]
     
  • Leg raises (60 sec.)
  • Mountain climbers (30 sec.)
  • [rest]
     
  • Reverse crunches (60 sec.)
  • Mountain climbers (30 sec.)
  • [rest]
     
  • Jack knife (60 sec.)
  • Mountain climbers (30 sec.)
  • [rest]
     
  • Bicycle crunches (60 sec.)
  • Mountain climbers (30 sec.)
  • [rest]
     
  • Forearm plank (60 sec.)