Body Weight Only Core + Cardio Workout

Updated: Sep 22


Try out this Body Weight Only Core + Cardio Workout! The cardio movements will get your heart rate up and the core movements will help to stabilize and strengthen your core! Never sacrifice your form, keep your core tight and spine neutral.

This Cardio + Core workout is a great way to get your heart rate up to burn a substantial amount of calories in a short period of time! During this workout, you’ll rotate back and fourth in between cardio and core exercises. The cardio exercises will help get your heart rate elevated and your blood pumping, while the core movements are aimed to strengthen and stabilize your mid section. In order to properly stabilize and strengthen your core, you’ll want to focus on keeping your core muscles tight and engaged during all of your movements.



Here are some tips to remember when performing each movement:

1. Power Jacks


Stand with you legs wider than shoulder width apart and squat down, keeping your knees over your ankles, chest up and spine in a neutral position. Power up, bringing your feet and arms together.

2. Plank Walk-ins


From a high plank position, walk your knees in towards your elbows. Focus on keeping your core tight, back flat, and your booty down (not sticking up in the air)!

3. Squat Jumps


Start with your knees shoulder-width apart. Squat down keeping your chest up, spine neutral and your knees over your ankles. Jump up, powering through your legs and glutes! Remember to land soft.

4. Plank to Pike


Start in a low plank, keeping your spine neutral and your core tight. Lift into a pike position, keeping your core tight. When coming back down into your plank, try not to let your butt sag! This will help to strengthen and stabilize your core.

5. Flutter Squats


Jump with one foot forward and the other behind, then switch, landing lightly. Squat down standing shoulder-width apart, keeping your chest up, spine neutral and knees over your ankles. Remember to keep your feet soft while you jump.

6. Side Plank Rotation:


Get into a side plank position, lifting one arm directly up above your body. Bring your arm down under your side, keeping your core tight and engaged, then bring it. back up above your body again. Try not to let your hips sag towards the ground, keep them up!


Try completing 4 total sets! Let me know how it goes on the comments below or on my Instagram page @Danazimmfit

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