Core & More Workout: 15 Minute HIIT

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Hi Everyone,

Today is a core/cardio day. The workout video is below. 

My plan was to go through this workout 1-2X and pair it with 30 minutes of cardio. I actually missed the cardio portion. It was an exhausting day at work, and I procrastinated my workout when I got home. I ran out of time, but I am happy I still got in the core workout. 

During the holiday’s it can be tough, but I try to be consistent with my workouts. Recently I have been having a lot of food allergy symptoms, so it is forcing me to re-focus on my diet. It is tricky during the holiday season, because I am eating more food prepared by others. When I cook at home, I can control what I am putting into my meals. 

I hope that you all enjoy the workout! 

PS: Workout Top and Pants are from and you can get 15% off with the code BenderFitness at checkout. The shoes are Brooks Glycerin.  

PPS: January is a weight loss challenge (, and in February I will be posting a Lean Muscle Building Challenge. 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50

1. Burpee
2. Shoulder Tap Plank with Arm Extension (right)
3. Shoulder Tap Plank with Arm Extension (left)
4. Swaying Boat Pose
5. Pop-Up
6. Temple Tap Abs
7. 3-Way Knee Plank (right)
8. 3-Way Knee Plank (left)
9. Table Knee Tap
10. Mountain Climber
11. Reach Through/Hip Lift
12. Knee Cross Plank to Side Plank (right)
13. Knee Cross Plank to Side Plank (left)
14. Toe Tap Crunch
15. Burpee

Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

Should Tap Plank: Part 1
Instagram Tutorial Here
Should Tap Plank: Part 2
Swaying Boat Pose
Instagram Tutorial Here
Pop-Up: Part 1
Pop-Up: Part 2
Temple Tap Abs
3-Way Knee Plank: Part 1
3-Way Knee Plank: Part 2
Table Top Knee Tap: Part 1
Table Top Knee Tap: Part 2
Mountain Climber
Reach Through/Hip Lift
Knee Cross Plank to Side Plank
Toe Tap Crunch: Part 1
Toe Tap Crunch: Part 2

5 thoughts on “Core & More Workout: 15 Minute HIIT

  1. First, I love how level your table top pose is!
    Secondly, I’d love some suggestions on how to work up to that pose. Currently I can only get party way level and then my shoulders start to get tight. What can I do to build a better table top pose?

  2. amy wheeling wv

    So tell me if im right i should fo seperate ab workouts as muvh as i can hsndle a week my arms and legs jow manu seperate workouts should i do a week for yhem cardio i figured ad much as i cam handle and cam i pretty much use all ur full body workouts for cardio thamk u for any info

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