Core & More Cardio Workout: 15 Minute HIIT Bodyweight

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Hi Everyone!

It’s time for another workout! Today’s workout is focused on the core, and utilizing cardiovascular movements to maximize your fat burn. It’s a great one for building strength and lean muscle.

You can repeat this workout to make it higher intensity. Always focus on form during each exercise. As always, my core workouts are designed to work your core from every angle, for a strong, lean, tight midsection. That means we work the front, sides, and back of your muscles, as well as the deep transverse abs, which work as a corset to pull your waist in tight and trim.

If the exercises are difficult for you, that’s okay! You will build the strength to get through them all. One of the most important things to start focusing on from day one, is keeping your abs engaged throughout each exercise. You never want them to bulge outward during exercises. To practice this, focus on pulling your core in tight, and toward your back: Now make sure you can hold it in that position while still breathing. It’s different than “sucking it in.” You should be able to breath the entire time, but also hold this core engagement during each exercise. This activates the transverse abs. So when I say “Keep the Core Strong” or “Engage Your Abs” this is what I mean. It is one of the key movements in recovery from Diastasis Recti, and can help prevent issues and build up of intra-abdominal pressure during core exercises. It will also help you achieve maximum benefit from each exercise.

Have fun with today’s workout!

PS While I am waiting to be cleared for exercise I have some great special guests lined up to bring you all new workouts! We have a Full Body Pilates workout from Sean Vigue and a brand new workout from Millionaire Hoy headed your way soon! Stay tuned!

What does a Bender do when she isn't allowed to workout? Have fun with Snapchat filters! Ahoy Mate!

What does a Bender do when she isn’t allowed to workout? Have fun with Snapchat filters! Ahoy Mate!

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 Cardio Workout: 15 Minute HIIT Bodyweight

  1. Anonymous

    Thank you so much Melissa! I’m pregnant with my 4th. Been doing your workouts since my 1st. I really appreciate these amazing workouts!!

  2. Ayelet

    Great wo!! Thanks Melissa! I know it is not easy to have a new born in the house so all my priciate for it, taking care off us too (-:

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