Super Fun Core & Cardio Workout

Posted on Thursday, February 16th, 2012 at 7:27 am

 

 

Hi Guys,

 

Today’s routine will surely get your heart pumping and abs aching in only 12 minutes. 

 

The best part is that you can do this workout anywhere and I’ve showed easier modifications so even beginners can follow along. 

 

The workout is an interval workout meaning you’ll perform each exercise for a set amount of time and you will alternate between a cardio and a core exercise. 

 

Your goal is to complete 2 sets of all of these exercises.   All you’re going to need is your interval timer, a mat, towel, or carpeted floor and of course, a big bottle of water. 

 

Remember to always include a warm-up and stretches afterwards. 

 

A warm-up can be as simple as running on the spot for a few minutes or running up and down the stairs if you have any. 

 

My favorite warm-up is to jump rope for about 3 minutes.  The point of the warm-up is exactly that – to make the muscles warm and supple and ready for exercise. 

 

Beginner variations are included as always, and the full workout details are below: 

 

 

Workout Details:

 

Set your Gymboss Interval Timer  to 12 rounds of 2 intervals: 15 seconds of rest followed by 45 seconds of work. 

 

There are 3 different exercises and you will do each exercise for 45 seconds.  Rest for 15 seconds before performing the next exercise. 

 

You will alternate between the cardio exercise and one of the core exercises until you have completed 12 rounds (or 2 sets). 

 

Take a quick sip of water if you need to during your 15-second rest intervals.

 

Here is the exact exercise sequence followed by the exercise descriptions:

 

Exercise Sequence:

 

1. Lateral High Knees to Burpee for 45 seconds. Rest 15 seconds.

 

2. Left Side V-Crunch for 45 seconds. Rest 15 seconds.

 

3. Lateral High Knees to Burpee for 45 seconds. Rest 15 seconds.

 

4. Right Side V-Crunch for 45 seconds. Rest 15 seconds.

 

5. Lateral High Knees to Burpee for 45 seconds. Rest 15 seconds.

 

6. Crunch with Knee Tucks for 45 seconds. Rest 15 seconds.

 

Repeat this circuit once more and you’re done!

 

Exercise Descriptions:

 

1. Lateral High Knees to Burpee: 

This exercise has a number of benefits. It’s a great cardio exercise and it also helps develop speed, agility, and power. 

 

The burpee is also a great cardio exercise that strengthens the shoulders and core as well. 

 

Make sure that you always land softly on the balls of your feet as you’re running across the cones.

 

The higher and faster you raise your knees, the higher the intensity becomes. Always make sure that you suck in your belly button towards your spine throughout the exercise to protect your lower back.

 

2. Side V-Crunch: 

This exercise targets the side of the abdominals called the obliques.  Keep the tension on the obliques by keeping the feet off the floor at all times and don’t forget to breathe throughout the exercise.

 

3. Crunch with Knee Tucks: 

This exercise targets the abdominals.  Try to lift your hips slightly off the floor when you perform the knee tucks, however be careful not to knock your head with your knees! I’ve done that before and it’s not fun. :)

 

If you’re a beginner, listen to your body and only do as many sets as is comfortable for you.

 

Enjoy!

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