By Margot Rutigliano, CPT, Certified Health Coach

CARDIO CORE WORKOUT

Ready to tighten and tone your mid section but get your heart rate up at the same time? This cardio core workout was inspired by one of the workouts we do at our wellness retreat. It is the perfect way to accomplish the duality of core work with a calorie burn. And come to think of it, you’ll work a lot more than just your core… you’ll be working your whole body. Do this workout and you’ll torch calories in just about 30 minutes. You get the most bang for your buck in a short period of time – a win win!

This is a HIIT style workout. It’s meant to be hard during your bouts of exercise so keep that in mind. That being said, you can use the movements to create your own core cardio workout with the timing and intensity that you prefer. It’s also a great workout that can be done anywhere – you can do this at home, in the gym, at a park, on vacation or while traveling for work! We love no equipment workouts that can be done anywhere because they are so convenient but can still be super challenging and fun!

GRAB THE BODYWEIGHT WORKOUT GUIDE

HOW TO: CARDIO CORE WORKOUT

Warm Up

*Repeat this sequence 2-3 times through until warm.

High Knees (slow) – 30 Seconds
Butt Kicks (walking) – 30 Seconds
Mini Squats – 30 Seconds
Jump Rope (with or without actual jump rope) – 30 Seconds

Cardio Core Workout

Do each exercise as intensely as you can with as little time in between exercises as possible.

What You’ll Need: Water, sweat towel or yoga mat towel, yoga mat or fitness mat.

Plank Walk Outs (or just a regular plank) – 30 seconds
Jumping Jacks – 30 Seconds
Side Plank (right side) – 30 Seconds
Squat Jumps – 30 Seconds
Side Plank (left side) – 30 Seconds
Speed Run (in place as fast as you can) – 30 Seconds
Mountain Climbers – 30 Seconds
Skaters – 30 Seconds
Plank Jacks – 30 Seconds
Reverse Crunches – 30 Seconds
Rest: 30 seconds to one minute of active recovery – active recovery means you are moving and not just standing – walking briskly, marching in place, step touching or lightly jogging in place. You want to keep your heart rate slightly elevated yet allow yourself to recover during the break time.

Repeat the sequence above 3 – 5 times through.

*Your fitness level will dictate how many times through the sequence you complete. You may only be able to complete 2 rounds, for example, and that’s ok. Work at your own level.

Cool Down

March In Place – 30 Seconds
Mini Squats – 30 Seconds
Step Touch Side to Side – 30 Seconds
Butt Kicks (walking) – 30 Seconds
High Knees (slow) – 30 Seconds
March In Place – 30 Seconds
Static stretching, foam rolling and dynamic flexibility may also be done as part of the cool down.

3 Deep Breaths – Inhale/Slow Controlled Exhale

Want More Done For You Workouts? Grab Our Bodyweight Guide With 30 Done For You Workouts

30 Done for You Bodyweight Workouts: A diverse collection of workouts tailored for at home, on the go, in the gym, or on vacation, including:

Cardio: High-energy routines to keep your heart pumping.
- Tabata: Intense, interval-based workouts for maximum efficiency.
- Strength: Full-body and targeted exercises to build and maintain muscle.
- Endurance: Workouts designed to enhance your stamina and staying power.
- Core Focus: Strengthen and tone your midsection with specialized routines.

Important Tips: Essential advice to make the most of your workouts.
Specific Exercise Tips: Instructions and pointers for many exercises to ensure you’re performing them safely and effectively.
Build Your Own: Build your own workout how to guide.

GET THE GUIDE: 30 BODYWEIGHT WORKOUTS