You know what feels good? Checking lazy at the door and busting out a quick but killer core workout. This 14-minute abs routine is tough but will build serious core strength.

This workout features nine different plank variations, which target every inch of your midsection, including the deep, side, and back core muscles. You’ll perform a combination of static and dynamic moves to build strength and keep up your heart rate. We’re not saying it’s easy (you’ll get a few breaks along the way!), but it’s definitely worth it. Just grab an exercise mat to get started.

To recap: You can do this workout anywhere, no equipment needed. Each move will be performed for 20 seconds.

Plank With Hip Circles
Plank Jack

3-Point Plank
Starfish Plank
3-Point Toe Touch

Side Plank
Side Plank With Dip
Thread The Needle

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