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15-Minute Core Cardio and Strength Workout

Welcome to my 15-minute body-weight core workout including cardio and strength moves. We do each exercise interval style with no repeats. The tempo is fast and the workout is fun! 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 core stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat

Before You Begin

Following a 1-minute warmup, this workout is is made up of 24 rounds of unique core moves (12 cardio exercises followed by 12 strength exercises). The purpose of the workout is to improve your core strength and endurance by working in short bursts of high intensity followed by even shorter breaks. You do not need any equipment.

Workout Video:

Workout Breakdown:

There are 24 intervals in this workout. Each exercise is performed for 20 seconds followed by 15 seconds of rest. In the middle of the workout, between the cardio and strength halves, there is a 30 second break.

Exercises

Body-weight Cardio:

  1. Skater
  2. Mountain Climber
  3. Jabs
  4. Plank Jack
  5. Burpee
  6. 180-Squat Hop
  7. Sprints
  8. Heisman
  9. Jumping Jack Touch-back
  10. Pop Ups
  11. Shuffle Cross Punch
  12. High Knees

Body-weight Strength:

  1. Plank Toe Tap
  2. Hollow Hold Flutter Kick
  3. Sprinter Sit up/Crunch
  4. Rainbow
  5. Bear Plank Tap Out
  6. Side Plank Crunch – Left
  7. Side Plank Crunch – Right
  8. Plank Up Down
  9. Rock & Roll
  10. Hollow Body Rock
  11. Side-Lying V-up – Left
  12. Side-Lying V-up – Right

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