Tight Core-Body Weight Workout: 15 Minutes HIIT

Standard
Please follow and like us:

Hi Everyone!

It’s workout time! today’s workout is focused on the mid-section. It includes exercises to strengthen your abdomen and lower back from all angles. This workout also utilizes dynamic full body movements to challenge your cardiovascular system and burn fat.

Remember to push yourself during the workout. You can increase the challenge by pushing for more reps (with good form!) If you need breaks during the workout that’s okay, but get right back into it as soon as you can. If you stick with the workouts you will notice that you are able to go longer and longer without taking a rest break. It’s a great way to see your strength and endurance improving.

Building core strength is very important to developing a strong and balanced body. Your core provides  support for every movement and activity you participate in. A strong core will improve your balance, posture, and your ability to maintain appropriate form during all types of exercise.

I hope you enjoy today’s workout!

Melissa

Interval Timer Set for 15 Rounds of 10/50.

  1. High Knees
  2. Prone Heel Tap
  3. Mountain Climber
  4. Heel Tap Abs
  5. Burpees
  6. Side Plank Knee Circles (right)
  7. Side Plank Knee Circles (left)
  8. High Knees
  9. Heel Tap Jump Squats
  10. Walking Pushups
  11. High Knees
  12. Side Kick Squat (right)
  13. Side Kick Squat (left)
  14. Mountain Climbers
  15. Burpee

Repeat 1-3X

High Knees

High Knees

Prone Heel Tap

Prone Heel Tap

Mountain Climbers

Mountain Climbers

Heel Tap Abs

Heel Tap Abs

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Side Plank Knee Circles

Side Plank Knee Circles

Heel Tap Squat Jump

Heel Tap Squat Jump

Walking Pushups: Part 1

Walking Pushups: Part 1

Walking Pushups: Part 2

Walking Pushups: Part 2

Walking Pushups: Part 3

Walking Pushups: Part 3

Squat to Side Kick: Part 1

Squat to Side Kick: Part 1

Squat to Side Kick: Part 2

Squat to Side Kick: Part 2

Post Workout Sweat

Post Workout Sweat

6 thoughts on “Tight Core-Body Weight Workout: 15 Minutes HIIT

  1. I try all your moves that involve a side plank, but it turns into disaster! It hurts my palms and the side of my feet. I never am able to hold it long enough to do whatever move your doing, let alone “hold” the side plank. And I never feel it in my core. I’ve even tried staggering my feet. I’m beginning to think I’m doing it wrong. What do you suggest?

    • benderfitness

      Can you have someone take a photo of you in a side plank so you can check your form? Have you tried doing the forearm variation?
      What I see a lot with this pose is upper body rotation/difficulty keeping the shoulders stacked. A good way to practice this is to do side plank next to a wall and try to keep the top shoulder as close to the wall as possible. Also, check where your hand (or elbow if you are doing forearm) is in relation to your shoulder. Try to keep it directly below your shoulder.

Leave a Reply

Your email address will not be published.