15-Minute Upper Body, Core & Cardio
This 15-minute workout combines upper body strength, core training, and cardio into one fast, efficient no-repeat session. Five sets of three moves — one upper body, one core, one cardio — cycle through standing and mat work to keep your body guessing and your heart rate up the entire time. Some moves use dumbbells, some are bodyweight, all of them count. Tabata-style intervals mean short rest and maximum effort from start to finish.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!
Before You Begin
Description
Following a warmup, this workout is made up of 5 sets, each containing 3 exercises – one upper body strength, one core strength and one cardio. There are no repeats, so there are 15 total intervals with Tabata timing. The purpose of the workout is to build strength and endurance by moving quickly between exercises and standing and mat moves. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.
Workout Video
Workout Breakdown
There are 15 exercises in this workout. Perform each exercise for 30 seconds followed by 15 seconds of rest.
Exercises
- Front Punch
- Windmill
- Lateral Hop
- Dive Bomber Pushup
- Bicycle
- Plank Jack
- Curved Curl
- High March
- Cross Jack
- Plank Up-Down
- Flutter Kick
- Plank Pop Up
- Reverse Fly
- Stir the Pot
- 180-Degree Squat Hop
