SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

10-Minute Core & Cardio Warm Up

Doing this 10-Minute Core & Cardio Warm Up before a core workout helps activate your central nervous system and maximizes your performance.

The improvement in blood and oxygen circulation and the increase in body temperature also helps prepare the muscles for more strenuous activities.

10-Minute Core & Cardio Warm Up

Doing this 10-Minute Core & Cardio Warm Up before a core workout helps activate your central nervous system and maximizes your performance. https://www.spotebi.com/workout-routines/10-minute-core-cardio-warm-up/

Description: Repeat this circuit 1 time.

Equipment: jump rope

10-Minute Core & Cardio Warm Up Instructions

1. Jump rope: 90 seconds. Keep your knees slightly bent and jump on the balls of your feet.

2. High knees: 60 seconds. Land slowly on the balls of your feet and keep your core tight.

3. Jumping jacks: 30 seconds. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position.

4. Mountain climbers: 30 seconds. Maintain a plank position during the entire exercise, keeping your core engaged and your hips low.

5. Criss cross crunches: 60 seconds. Stand with your feet hip-width apart and your hands behind your head. Bend your right leg and lift your knee as high as you can. Rotate your torso to the right and bring your right knee to your left elbow. Repeat on the opposite side and keep alternating sides until the set is complete.

From the Shop

Monthly Membership
Monthly Membership

6. Standing side crunch: 60 seconds. Shift your weight to the right leg, crunch to the left side and bring your left knee up toward your elbow. Switch legs and repeat.

7. Alternating side lunge: 60 seconds. Step out to the side with your left leg and keep your right leg straight. Touch your left foot with your right hand and repeat the movement on the right side.

8. Squat kickback: 90 seconds. Squat and, as you stand up, transfer your weight to one leg and kick back with the opposite leg.

9. Hip circles: 30 seconds + 30 seconds. Start with small circles and keep your hips level with the floor.

10. Bent over twist: 60 seconds. Bend and rotate your torso, touching each foot with the opposite hand.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this core warm up routine:

Popular Workouts

Core Workouts

Belly Fat Burner Workout

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

Lower Body Workouts

Brazilian Butt Workout

Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …

Upper Body Workouts

30-Minute Upper Body Workout

Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …

30x3 Busy Moms Challenge
8-Week Workout Plan
Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Tomato, Mozzarella & Eggplant Breakfast Toasts / @spotebi

    For us, a savory breakfast toast is a perfect way to start the day! … [Read More...]

    Healthy 3-Ingredient Orange & Mango Popsicles / @spotebi

    For this Healthy 3-Ingredient Orange & Mango Popsicles recipe, we … [Read More...]

    Banana-Oat Morning Smoothie Recipe / @spotebi

    Just because breakfast isn't trending anymore, that doesn't mean … [Read More...]

    30×3 Busy Moms Challenge

    8-Week Workout Plan

    Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved