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20-Minute Bodyweight Core & Cardio
This 20-minute bodyweight-only core workout is the perfect blend of standing cardio and mat strength work—with no repeats! The first half gets your heart rate up with core-focused standing moves, then we take it to the mat to target abs, obliques, and lower back with controlled strength exercises. No equipment needed—just your body and a mat. 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.
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Before You Begin
Equipment
Description
Following a warmup, this workout is made up of 17 core body weight exercises, both cardio and strength. The purpose of the workout is to build strength and endurance in your core, but truly your full body will feel the burn.
Workout Video
Workout Breakdown
There are 17 exercises in this workout. Each exercise is performed for 40 seconds followed by 20 seconds of rest for two rounds.
Exercises
- Shuffle + Upper
- Ground to Press
- Standing Jackknife
- Heisman
- Skater
- Jab, Jab, Cross
- Twist, Twist, Kick
- Instep Tap
- Bicycle
- Scissor
- Forearm Plank Hip Dip
- Plank Tap Out
- Side Plank Crunch (L)
- Side Plank Crunch (R)
- Situp/Crunch
- Supine Jackknife
- 4 High-Knee + 4 Butt-Kicker (1 minute)
