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20 Minute Workout | Core, Cardio & Strength

Make every minute count with this 20 Minute Workout! A quick routine designed to be fun, effective, and best of all, help you remove body fat! Get that flat tummy you always wanted, and improve your strength and cardiovascular endurance in just a few minutes a day!

20 MINUTE WORKOUT FOR WOMEN

Make every minute count with this 20 Minute Workout! A quick routine designed to be fun, effective, and best of all, help you remove body fat! Get that flat tummy you always wanted, and improve your strength and cardiovascular endurance in just a few minutes a day! https://www.spotebi.com/workout-routines/20-minute-workout-core-cardio-strength/

CORE, CARDIO & STRENGTH WORKOUT INSTRUCTIONS

WARM UP

Start this 20 minute workout with a metabolism booster warm up routine.

WORKOUT

Repeat this circuit 3 times and rest for 60 seconds between sets.
1. Waist slimmer squat: 30 seconds + 30 seconds. Stand straight with your feet shoulder-width apart and hold a dumbbell with both hands. Rotate your torso to the right, straighten your arms and raise the dumbbell until it’s parallel to the floor. Squat, as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it’s close to your left hip. Repeat for 30 seconds and then switch sides.
2. Oblique crunch: 30 seconds + 30 seconds. Lie on your right side with your legs straight, feet off the floor and place your left hand behind the head. Bend both knees, raise your torso and, as you squeeze the abs, try touching your left knee with the left elbow. Straighten both legs, lower your torso back to the floor, repeat for 30 seconds, then switch sides.
3. Surfer burpees: 60 seconds. Stand straight with your feet shoulder-width apart. Squat and place both hands in front of you, just on the outside of your feet. Jump back until your legs are fully extended and your body is in plank position. Do a push up and then jump to your left side, landing with both feet inside the mat, as if you were on a surfboard. Jump back into plank position, and then repeat on the right side. Keep alternating sides for 60 seconds.
4. Prone back extension: 60 seconds. Lie on your stomach with your legs fully extended and your arms extended back. Engage your back muscles, lift your torso and pause for 2 seconds. Return to the starting position and repeat.
5. Skating windmill: 60 seconds. Jump to the right, bend your right knee and bring your left foot behind you. Twist your torso to the right and touch the floor with your left hand. Jump to the left, bend your left knee and bring your right foot behind you. Twist your torso to the left and touch the floor with your right hand. Repeat this back and forth movement for 60 seconds.
6. Side leg lifts: 30 seconds + 30 seconds. Lie on your side with your legs fully extended and stacked. Lift both legs, keeping the feet together, and pause for 2 seconds. Lower the legs, repeat for 30 seconds, then switch sides.

The Bikini Body Edition
8-week slimdown + sculpting program

Bikini Body Program

Feel confident and joyful all summer long with the help of our complete Bikini Body Program! Follow the 8-week workout plan to tone, tighten and whip your body and mind into bikini-ready shape! Learn simple lifestyle changes and adopt new habits to regain energy, reduce cellulite and bloating, and reveal a sleek, sexy and healthy summer body!

DOWNLOAD HERE

STATIC STRETCHES

Finish this 20 minute workout with a set of static stretches.

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 20 minute workout:

Make each minute count and get the flat tum you always wanted with this 20 Minute Workout! Click to Tweet

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  • Core Split Workout / @spotebi

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
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