Workout: Core + Cardio HIIT

/


CORE + CARDIO HIIT WORKOUT

High-Intensity Interval Training (HIIT) workouts are a fantastic way to maximize your fitness in minimal time. They not only challenge you physically and mentally but also stimulate your metabolism, allowing you to burn more calories long after your workout ends, a phenomenon known as the "afterburn." With just 20 to 30 minutes of HIIT, you can reap significant benefits without spending hours at the gym.

Our Core + Cardio HIIT Workout is designed to engage your entire body while placing special emphasis on your core. This full-body workout can be completed in about 30 minutes, pushing your heart, lungs, and muscles to new heights. Let’s get started!

THE WORKOUT DETAILS

How to:
Always begin with a warm-up to prepare your body for the workout. Aim for 3 to 7 minutes of light activity to get your heart rate up.

After completing your workout, a cool-down period of about 5 minutes is essential, with light stretching to help your muscles recover. Avoid static stretching as a warm-up, as it can decrease performance.

HIIT:
This workout incorporates high-intensity interval training. During your interval bursts, give it your all while maintaining proper form. Remember, everyone's fitness level is different, so adjust the intensity to what feels right for you.

Options:
Feel free to modify your recovery time between intervals based on your personal fitness level. Listen to your body and take the necessary breaks to ensure you perform your best.

Movements:
If you’re unsure about any of the movements, consider searching for instructional videos on YouTube or consulting a local fitness professional for guidance on form and execution.

 
 


THE WORKOUT:

Warm-Up: (See above “How to”)

  • 6 Minutes of Sprints: 1 Minute Sprint + 1 Minute Recovery x 3

Superset 1:

  • Plank Walk Outs – 30 Seconds + 30 Seconds Recovery x 3

  • Wood Chops (with medicine ball) – 30 Seconds Each Side + 30 Seconds Recovery x 3

Hill Work:

  • 6 Minutes on Treadmill: Intense Pace (walking or running)

    • 1 Minute at Grade 5.0

    • 1 Minute at Grade 6.0

    • 1 Minute at Grade 7.0

    • 1 Minute at Grade 8.0

    • 1 Minute at Grade 9.0

    • 1 Minute at Grade 10.0

Superset 2:

  • Lateral Plank Walk – 30 Seconds (15 seconds in each direction) + 30 Seconds Recovery x 3

  • Burpees – 30 Seconds + 30 Seconds Recovery x 3

Sprints:

  • 6 Minutes of Sprints: 1 Minute Sprint + 1 Minute Recovery x 3

Superset 3:

  • Standing Core Twist on Cable (lateral) – 30 Seconds at Desired Weight + 30 Seconds Recovery x 3

  • Plank Jacks – 30 Seconds + 30 Seconds Recovery x 3

Cool Down: (See above “How to”)

 

Ready to take your fitness to the next level?

Check out our Bodyweight Workout Guide for more effective workouts you can do anywhere, anytime!

  • 30 done for you workouts ranging from varying styles (strength, HIIT, low impact and more)

  • Build Your Own Workout

  • Exercise instructions

  • Modification ideas, tips, and how to’s

  • Monthly workout planner + workout builder

  • Instant Access

GET IT NOW: THE BODYWEIGHT WORKOUT GUIDE