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

Core & Cardio Split Workout

Work your abs, obliques, and the transverse abdominals to slim down your waist and sculpt a tight, toned tummy. This core and cardio split circuit will help burn off belly fat for up to 48 hours after the workout is over!

Core & Cardio Split Workout

Work your abs, obliques, and the transverse abdominals to slim down your waist and sculpt a tight, toned tummy. This core and cardio split circuit will help burn off belly fat for up to 48 hours after the workout is over! https://www.spotebi.com/workout-routines/core-cardio-split-workout/

Description: Repeat the first 5 exercises 3 times, rest for 60 seconds and then repeat the remaining 5 exercises 3 times.

Equipment: dumbbells

WARM UP & COOL DOWN
  • warm up

  • cool down

Core & Cardio Split Workout Instructions

1. Bicycle crunches: 60 seconds. Lie on your back, lift your shoulders off the mat and raise your legs. Bring one knee and the opposing elbow close to each other, and crunch to one side. Return to the starting position and then crunch to the opposite side.

2. Oblique V crunches: 30 seconds + 30 seconds. Lie on your right side with your legs fully extended and your left hand behind your head. Raise both legs and your torso simultaneously, try touching your left knee with your left elbow and squeeze the abs. Return to the starting position, repeat for 30 seconds, and then switch sides.

3. Russian twist: 45 seconds. Lie down with your legs bent, and raise your upper body to create a V shape with your thighs. Twist your torso to the right, and then reverse the motion, twisting it to the left.

4. Dumbbell side bend: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Bend to your right side, as far as it feels comfortable, and pause. Return to the starting position, repeat for 30 seconds, and then switch sides.

5. 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.

From the Shop

Monthly Membership
Monthly Membership

6. 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.

7. Skating windmill: 45 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. Repeat on the left side and keep alternating sides for 45 seconds.

8. Standing side crunch: 45 seconds. Stand with your knees slightly bent, your feet hip-width apart, and place your hands behind your head. Shift your weight to the left leg, crunch to the right side, and bring your right knee up toward your elbow. Switch sides and repeat.

9. Plank jacks: 45 seconds. Start in a push-up position with your feet together. Hop your feet as far as you can and land softly on your toes. Hop again to bring the feet together.

10. Lateral step pull: 45 seconds. Start with your feet a little wider than shoulder-width apart and bring both hands above your head. Take a big step back with your left leg, crossing it to the right, bend the front knee and pull your arms back. Return to the starting position and repeat on the opposite side.

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 and cardio split workout:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

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

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!
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!

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!

START HERE

Helpful Links

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

    Chicken Cheddar Stuffed Portobello Mushrooms / @spotebi

    Finely chopped red bell pepper and parsley add color to these Chicken … [Read More...]

    Mushroom, Spinach & Crumbled Feta Pie / @spotebi

    Impress your family and friends with this Mushroom, Spinach, and … [Read More...]

    Sun-Dried Tomato & Olives Cornbread / @spotebi

    This Sun-Dried Tomato & Olives Cornbread is our take on the … [Read More...]

    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 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