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Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

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Hi Everyone!

Today’s workout will strengthen and shape your entire body, while providing a great fat burn.

This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain  your form throughout each exercise.

I kept my reps lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.

I hope you all enjoy this workout routine! It is a great one to keep book marked to repeat in the future. Time how long it takes you to go through one round, and when you repeat it see if you can get through a little bit faster without sacrificing form.

Have fun!

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*Cardio Intervals: 3 Rounds of 10/50

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

  1. Warrior Split Squat-Right
  2. Warrior Split Squat-Left
  3. Reverse Lunge Press-Alternating
  4. Side Lunge-Right
  5. Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

Repeat 1-3X

Warrior Split Squat: Part 1

Warrior Split Squat: Part 2

Warrior Split Squat: Part 3

Alternating Lunge Press

Side Lunge: Part 1

Side Lunge: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Tick-Tock Abs: Part 1

Tick-Tock Abs: Part 2


Reach Through Plank

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