Workout of the week: 20-min cardio and core workout

7th February 2022

cardio and core workout

ALL LEVELS / cardio and core workout / 20 minutes

Equipment: Stopwatch & exercise mat

Who would say no to a flat belly and toned abs? It’s one of the most common aspirations for new gym-goers — well, it is also for those who haven’t joined one yet.

As you may already know, we believe in an integrated fitness approach. This means that if your goal is to have a flat belly, we would not go with an abs-only workout. So let’s spice it up a bit, making it more effective, challenging, and fun. We will still target your core and abs, but we will give it an extra kick and make that heart pump with a combination of cardio drills.

That is the idea behind this 20-minute cardio and core workout, a session that will have 10 exercises to be performed for 50 seconds, with a 10 seconds rest in between each of them. You should complete 2 rounds. Note: if you want to use this drill as a finisher for a broader workout, you can just perform one round and you’ll be done with this cardio and core workout in just 10 minutes.

Jumping jacks
Jab cross
Mountain climbers
Lateral jumps
Side to side
Abdominal row
Bicycle crunch
Windscreen wiper
Tornado
Scissor kicks

Time to tone up!

WORKOUT SETUP

10 exercises
50 seconds on, 10 seconds off
2 rounds
20 minutes
Equipment: Stopwatch & exercise mat

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

2 rounds

1 – JUMPING JACKS

50 seconds on, 10 seconds off

Start in a standing position with arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace for 50 seconds.

2 – JAB CROSS

50 seconds on, 10 seconds off

Start in a standing boxing position, holding both hands in front of the chin and cheek in a protective shield.
Keep the torso twisted slightly and feet ready to turn to push the weight towards the target.
Make sure you keep your head down and protected by one hand as you throw the punches.
Keep your weight on the back foot until it’s time for the transfer to gain speed and momentum.
Begin the combination of jab and cross. The jab goes straight out, aiming for the opponent as the right hand protects the chin.
The cross is the power shot of the right hand in a full-body motion that propels the torso and shoulder forward – if you are left-handed, adapt the jab cross combination to what feels most natural.

3 – MOUNTAIN CLIMBERS

50 seconds on, 10 seconds off

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be aligned with your chest line.
Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
Alternate pulling your knees to the projected chest line.
Make sure you’re standing on your hands with a tight core.

4 – LATERAL JUMPS

50 seconds on, 10 seconds off

Note: start performing this exercise slowly and gradually speed it up.
First, bend your right knee and move your feet over with a small jump, transferring your body weight to the left side.
Now bend your left knee and move your right foot to the other side with a small jump.
Make sure you use your arms for balance.
When you get more familiarised with the movement, you must increase the speed. In no time, you’ll feel like you were rollerblading.

5 – SIDE TO SIDE

50 seconds on, 10 seconds off

Start with your legs more than hip distance apart, with your core tight and a soft bend in the knees.
Sit back into your hips and gently hop sideways to the left with your left leg leading.
Reach your right hand towards your left leg and touch the floor. This is one rep.
Use your core and upper legs to bring yourself back up and hop sideways to the right, reaching your left hand toward your right foot.
Increase your speed to intensify that cardio power.

6 – ABDOMINAL ROW

50 seconds on, 10 seconds off

Lie on your back with legs straight, feet together. Place arms straight overhead. Flatten your lower back slightly into the floor.
Begin the movement by bringing the knees towards the chest and simultaneously bringing the hands to touch the feet. Although the legs will bend, the arms remain straight. Imagine drawing a semicircle shape with the arms as they come towards the feet to make it easier.
Maintain balance and control as the hands touch the feet.
Return under control and repeat for 50 seconds.

7 – BICYCLE CRUNCH

50 seconds on, 10 seconds off

Lie on the floor with your lower back on the ground and your knees flexed. Engage your core.
Place your hands behind your head, pull your shoulders from the floor and raise your feet from the floor.
Emulate the bicycle pedal motion and bring one knee up, stretching the other.
Simultaneously, rotate your torso to help your knee touch your opposite elbow.
Do the same on the other side and repeat.

8 – WINDSCREEN WIPER

50 seconds on, 10 seconds off

Lie on your back with arms out to the side at shoulder level. Keep the palms face down for added stability.
Lift the legs straight up to 90-degrees with feet together. If your hamstring flexibility prevents you from straightening the legs, keep them slightly bent.
Set the shoulders and press the hands into the floor for stability.
Begin to lower the legs slowly to one side, aiming to keep the shoulders and spine on the floor (minimal rotation). Most likely, you will only reach about 45-degrees of rotation with the legs.
As the legs approach the floor, engage the core even more and press the hands and back of shoulders into the floor to decelerate and stabilise the movement. Slowly return to centre and reset the core.
Repeat on the other side and continue for 50 seconds

9 – TORNADO

50 seconds on, 10 seconds off

In a long-seated position, bring the legs together and bend the knees slightly. Interlace your fingers into a ball in front of the body. Lift the feet off the floor and lean back slightly until you find your balance point. This is the start position.
From here, start rotating the torsi left to right, aiming your hands towards the floor on each side. To do this repeatedly, you will need to swing the legs in the opposite direction slightly. As you do this, use the core to stabilise the body – and avoid excessive leg swinging.
Repeat for 50 seconds.

10 – SCISSOR KICKS

50 seconds on, 10 seconds off

Lie on your back with arms overhead. Engage the core and maintain a slight posterior pelvic tilt (dish shape).
Raise the legs, arms and head slightly off the floor – this is your start position.
Keeping the arms and legs straight throughout, begin the movement by quickly throw the arms to touch the opposite leg. Return under control and switch sides.
Continue for 50 seconds.

You did it, this is our 20-min cardio and core workout. You can find other challenges below: