Discover a core and cardio workout to challenge your core and elevate your heart rate with a no-equipment, abs-crushing cardio workout. In this article, we’ll guide you through a dynamic routine that combines core-strengthening exercises and high-intensity cardio movements, delivering a powerful workout to sculpt your abs and boost your overall fitness. Let’s get started!
15 minute High Intensity Cardio Workout
Here’s an example of a 15-minute high-intensity cardio workout that targets the core:
- High Knees: 1 minute
- Stand with your feet hip-width apart. Drive one knee up towards your chest while quickly switching to bring the other knee up. Continue alternating at a fast pace, pumping your arms to increase intensity.
- Mountain Climbers: 1 minute
- Assume a push-up position with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch legs, as if you’re climbing a mountain. Maintain a quick pace while engaging your core.
- Plank Jacks: 1 minute
- Start in a high plank position with your hands under your shoulders and your body in a straight line. Jump your feet wide apart and then back together, like a jumping jack motion. Keep your core tight and maintain a steady rhythm.
- Russian Twists: 1 minute
- Sit on the ground with your knees bent and feet slightly elevated. Lean back slightly, engage your core, and rotate your torso from side to side, tapping the ground on each side. Increase the challenge by holding a kettlebell or weight plate.
- Burpees: 1 minute
- Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back into a plank position, perform a push-up, then jump your feet back towards your hands and explosively jump up, reaching your arms overhead.
- Bicycle Crunches: 1 minute
- Lie on your back with your hands behind your head and legs raised, knees bent at a 90-degree angle. Alternate bringing your elbow to the opposite knee while extending the other leg. Keep a steady, controlled pace.
- Side Plank Hip Dips (30 seconds per side)
- Start in a side plank position with your forearm on the ground and your body in a straight line. Lower your hip towards the ground and then lift it back up, engaging your oblique muscles. Switch to the other side after 30 seconds.
Repeat the entire circuit two more times, with minimal rest between exercises. This 15-minute workout will elevate your heart rate, improve core strength, and provide an intense cardio challenge. Remember to warm up before starting and cool down/stretch afterward. Adjust the intensity and duration of each exercise based on your fitness level.
30-Minute No-Equipment Cardio and Core Workout
40 Minute Bodyweight HIIT Cardio & Abs Burn Workout
Here’s a 40-minute bodyweight HIIT cardio and abs burn workout that includes some new exercises:
- Warm-up:
- Jumping Jacks: 2 minutes
- Jog in Place: 2 minutes
- Circuit 1 (Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice):
- Jump Squats: Jump explosively from a squat position, reaching for the ceiling.
- Plank Jacks: Start in a high plank position and jump your feet wide apart and back together.
- Bicycle Crunches: Lie on your back, perform bicycle crunches by alternating knee-to-elbow movements.
- Circuit 2 (Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice):
- Burpees: Perform a push-up, jump feet forward, and jump explosively with arms overhead.
- Mountain Climbers with Twist: From a high plank position, alternate driving knees towards the opposite elbow, adding a twist to engage the obliques.
- Russian Twists with Leg Extension: Sit on the ground, lean back slightly, and rotate your torso from side to side while extending one leg at a time.
- Circuit 3 (Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice):
- High Knees: Run in place, bringing knees up towards your chest.
- Plank to Pike: Start in a high plank position, lift your hips and form an inverted V shape, engaging the core.
- Flutter Kicks: Lie on your back, lift your legs slightly off the ground, and kick them up and down in an alternating motion.
- Circuit 4 (Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice):
- Squat Jumps: Perform a squat, then explode into a jump, reaching for the sky.
- Side Plank Hip Raises (30 seconds per side): Start in a side plank position, lower your hip towards the ground, then lift it back up, targeting the obliques.
- Plank Knee Tucks: From a high plank position, alternate driving your knees towards your chest, engaging the core.
- Cool Down:
- Stretch your major muscle groups, focusing on your abs and lower body, for about 5-10 minutes.
Remember to modify exercises or take breaks as needed, and stay hydrated throughout the workout. This routine combines cardio exercises with ab-focused movements to provide a challenging full-body workout.
40 Minute Bodyweight HIIT Cardio & Abs Burn Workout
15 Minute Cardio Workout that Crushes the Abs
Here’s a 15-minute cardio workout that specifically targets the abs and provides an intense cardio challenge with new exercises:
- Warm-up:
- Jumping Jacks: 2 minutes
- Jog in Place: 2 minutes
- Circuit 1 (Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice):
- Plank with Shoulder Taps: Start in a high plank position, stabilize your core, and tap your opposite hand to the opposite shoulder while maintaining a strong plank position.
- Standing Cross Body Crunches: Stand with your feet shoulder-width apart, interlace your fingers behind your head, and bring your knee up to the opposite elbow, engaging your abs with each crunch.
- Circuit 2 (Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice):
- Spiderman Plank: Start in a high plank position, bring one knee towards the same-side elbow, then return to the plank position and repeat on the other side.
- Plank Jacks: From a high plank position, jump your feet wide apart and back together, similar to a jumping jack motion.
- Circuit 3 (Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice):
- Reverse Crunches: Lie on your back with your hands by your sides or under your hips, bend your knees, and lift your legs towards your chest, engaging your lower abs.
- Mountain Climbers with Twist: From a high plank position, alternate driving knees towards the opposite elbow, adding a twist to engage the obliques.
- Circuit 4 (Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit twice):
- Russian Twists with Leg Extension: Sit on the ground, lean back slightly, and rotate your torso from side to side while extending one leg at a time.
- Scissor Kicks: Lie on your back with your legs extended, lift one leg slightly off the ground while the other leg hovers, and alternate scissoring your legs up and down.
- Cool Down:
- Stretch your major muscle groups, focusing on your abs and lower body, for about 5-10 minutes.
This 15-minute workout combines cardio exercises with targeted abdominal movements to help strengthen and define your core. Remember to listen to your body, modify exercises as needed, and stay hydrated throughout the workout.
30 Minute Cardio & Core Burnout Workout
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