Tone and Tighten: Cardio Core Workout

Woman getting a mat for her 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 is the perfect way to do just that. Actually, 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. 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!



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 towelyoga 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

Way to go! You rocked it!

*If you’re unsure of any of the movements, please google them, youtube them or reach out to your closest fitness professional for form and guidance.

 We hope you enjoyed this cardio core workout! Please post any comments or questions in the comment section below. Keep Moving! - Margot + The Vita Vie Retreat Team


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