SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Bodyweight At Home Core And Cardio Workout

Work your abs, obliques and lower back with this bodyweight core and cardio workout. Improve your aerobic fitness at home, boost your metabolism and get a more toned, sculpted and slim belly!

CORE AND CARDIO WORKOUT

Work your abs, obliques and lower back with this core and cardio workout. Improve your aerobic fitness at home and get a toned, sculpted and slim belly! https://www.spotebi.com/workout-routines/bodyweight-at-home-core-and-cardio-workout/

Print

CORE AND CARDIO WORKOUT INSTRUCTIONS

WARM UP

Start your core and cardio workout with a set of warm up exercises.

WORKOUT

Repeat this circuit 3 times and rest for 60 seconds between sets.
1. Inchworm: 60 seconds. Stand straight with your feet shoulder-width apart, bend at the waist and walk your hands out as far as you can. Walk back up and repeat.
2. Side plank hip lifts: 30 seconds + 30 seconds. Start in a side plank position, with your shoulder over your elbow and your body in a straight line. Bring your hip down, without letting it touch the floor, and then bring it back up to the initial position. Repeat for 30 seconds and then switch sides.
3. Standing side crunches: 60 seconds. Stand up, shift your weight to the left leg, bring your right knee up toward your elbow and crunch. Switch legs and repeat.
4. Russian twist: 60 seconds. Sit down with your knees bent, keep your back straight, your core tight and twist only your upper torso.
5. Spiderman plank: 45 seconds. Start in a low plank position and bring your right knee to your right elbow. Extend your right leg back and repeat with the left leg.
6. Donkey kick twist: 30 seconds + 30 seconds. Start on your hands and knees, and place your right hand behind your head. Extend your left leg to the back and rotate your torso to the right. Bend your left leg, bring your right elbow toward your left knee, and crunch. Repeat for 30 seconds, and switch sides.
7. Windshield wipers: 45 seconds. Lie on your back with your arms straight out to the sides, lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor, and then rotate the hips to the opposite side.
8. Crunch chop: 45 seconds. Lie on your back with the arms extended above your head, clasp your hands and raise the legs toward the ceiling. Lift your shoulders, open the legs and chop your hands through your legs. Return to the initial position and repeat for 45 seconds.
9. Crab kicks: 60 seconds. Sit on the mat with your knees bent, feet together and place your hands behind you with your fingers facing backward. Lift your hips off the mat and kick your right leg up. Switch legs and keep alternating sides for 60 seconds.
10. Plank shoulder taps: 45 seconds. Start in a plank position, touch your left shoulder with your right hand and return to plank position. Touch your right shoulder with your left hand and continue alternating sides for 45 seconds.

The Weight Loss Edition
12-week slimdown program

Weight Loss Program

Start your journey to a better you! Download our exclusive 12-Week Weight Loss Program, which offers an intensive workout plan, nutrition coaching, wellness advice and additional lifestyle elements. Learn how to overcome any obstacle you’re faced with and get healthy, happy and fit!

DOWNLOAD HERE

STATIC STRETCHES

Relax your body and stretch your muscles with a set of stretching exercises.

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 and cardio workout:

Boost your metabolism & slim down your tummy with this core & cardio workout!Click to Tweet

RELATED WORKOUT ROUTINES


  • Flexibility Exercises Full Body Static Stretches / @spotebi


  • Core Strengthening Exercises - Abs, Obliques And Lower Back / @spotebi


  • Core Exercises For Women - Abs And Obliques Workout / @spotebi


  • Core Static Stretching Exercises / @spotebi

Good Morning Fitness Challenge
4-week quick burn
Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!
JOIN US!

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.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

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

Good Morning Fitness Challenge

4-week quick burn

Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Carrot & Tomato Soup With Homemade Red Chili Paste Recipe / @spotebi

    This creamy dreamy and oh so delicious carrot and tomato soup with … [Read More...]

    Egg & Potato Salad with Herbs & Lemon Dijon Vinaigrette Recipe / @spotebi

    This egg and potato salad tossed in a lemony Dijon dressing with fresh … [Read More...]

    Baked Eggs with Mushrooms, Spinach & Parmesan Cheese Recipe / @spotebi

    This One-Pot Italian Minestrone Soup Recipe is inspired by the hearty … [Read More...]

    Baked Eggs with Mushrooms, Spinach & Parmesan Cheese Recipe / @spotebi

    Set yourself up for the day with this easy recipe of Baked Eggs with … [Read More...]

    Latest Video

    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

    Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    The Fat Loss Edition / @spotebi

    12-Week Weight Loss Workout Plan

    Looking For Something?

    Helpful Links

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

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved