Crazy Cardio & Core Workout
Print Workout Here
This workout kicked my butt in only 22 minutes, and I’m confident you’ll be a sweaty mess after too. This HIIT day includes 5 different exercises that work both your cardio and core equally, and we do them each for 4 sets total working for 50 seconds on and 10 seconds off. Let’s do this!
What you will need:
- Yourself!
Warm-Up
- 1 minute of jumping jacks + 1 minute of high knee runs
Workout – 60/20
- Burpee – Let’s get that cardio going with some burpees! Complete the burpees with high jumps, soft lands, and lots of focus on those abs.
Modification: If you need to modify the jumps, you can simply walk your body in and out of burpee, and then do a squat walk when you get up.
- Push-ups & push-backs – With your knees slightly bent, complete one push-up as low as you can with your chest between your hands, and then push your body back bending your knees as deep as you can pushing your hips back towards your feet. Make sure you contract your abs and work those legs!
Modification: You can always do those push-ups and push-backs on your knees if you need a break, so don’t stop…you have modifications. - Plank side-to-side hops – In a high plank position alternate jumping both feet in towards your hands. When you jump in make sure to keep your palms on the ground, and really bend those knees and drop your bum to get the abdominal crunch.
Modification: You can modify this bad boy by walking your feet in and out, or coming down to your knees and alternate your knees in towards your arms. - Full sit up with a karate chop – Start lying on your back, and every time you come up alternate lifting one leg and the ‘karate chop’ your arm over that leg.
Modification: If you have difficulty coming all the way up and down, do half sit ups (which are just as hard if not harder) instead. - Scissor legs – Lying on your back with your hands behind your head (interlock your fingers), lift your upper back off the ground and flush your lower back into the ground as much as you can so you can support your back while you alternate ‘scissoring’ your legs up and down.
Modification: If you need some support for your lower back, start by bending your knees, and then from there if you need a little more support, place your hands underneath your bum/hips to help flush your lower back more.
**Do these 5 exercises 4 times through without a break!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Very sweaty done :). Made up for missing Nicole’s class last night
Well another one bites the dust! Two heavy cardio ones Mon/Tues, hope tomorrow is weights or bands lol
So you achieved you goal of making me feel dead! Not sure I have the energy to shower….well done ;)
Fantastic! Hope you’re not too stinky lol
Phew! Made it through…barely! My mat is officially a Slip N Slide (TM).:) Nice!
Amazing! Fun and games after your workout!
Sweaty mess is right!! I think an ice pack is calling my backs name right now…might have pushed too hard. Now out to enjoy this sun!
Oh no! I hope your back is OK. Make sure to do extra stretching today!
Combined this with Friday’s Pilates from the challenge this morning! Great start to the weekend
Holy moly Kristen even I can’t keep up with how hardcore you are right now! Enjoy this beautiful Saturday!
Got nice and sweaty!! Love that I feel like I have done an hours workout packed in 22minutes! suits my lifestyle so thank you!!!
It’s my pleasure, and I totally get it!
done
Boom!
Done. Happy Monday ;)
Hope this left you with lots of energy today!
I really had to scrounge for energy to get this done today! (and still I only did 3 sets instead of 4)
Better something than nothing! It was a “Suck it Up Sally” day for me too. A little sweat is better than not sweating at all!
You know it’s a hard workout when the burpees are the best part!
Haha I rarely hear that!! LOL Must have been hard!
After a weekend of bbq and sugar I feel like I am going to die! In a good wat
Feels lovely to sweat it out doesn’t it!!
Sweat fest… happy monday
Thanks for joining me on your Monday Ker!
That was awesome! I’ll be feeling my abs all day!
I love it when my abs are sore. Feels like I stand taller and with amazing posture! Thanks for joining me!
Dripping!!!
That’s what I like to hear!
dripping sweat, and exhausted!
Dripping in sweat is EXACTLY what I was going for. Thumbs up!
that was a good one!
Glad you liked it!
Goodie but a toughie! :)
Unreal!
Struggle to hit play today but I did. I struggled pushing myself but completed and ended in a sweaty mess!
Sounds like myself, Britt and you were in the same mood today, needed to suck it up, but felt so much better afterwards!
You did kick my a$$. I envisioned how I would feel when I was done. That’s what kept me pushing :)
That’s a revelation when you get to that point. Unreal Kyla!
That was harder than I thought it would be!!! I feel great though. I didn’t watch the video. Were the intervals supposed to be 50:10 or 60:20? I did 60:20 and it’s crazy how much longer that extra ten seconds feels!!!
It was supposed to be 60:20, so you were on par. You rock Krista!!
Are you kidding me with this one hahaha, I’M SOAKED.
Not kidding….full serious face here!! 😼
I have lots of room for improvement that’s for sure! But I was still a sweaty mess, tuff workout!!
We are always working and improving…doesn’t mean we don’t kick ass now!!
Workout complete ✔️
Unreal 👌
Done! You kicked my abs!
You rock Antoinette!! On par right now lady….keep it up!!
Great sweaty workout!
Amazing!! Love how you start your day with these!
another wouch. abs will be talking this aft i think.
When you laugh you’ll be thinking of me 👍
Done!
Yahoo!
Such a good ab workout!! Although I’ll admit I didn’t feel as strong today doing this as I usually do. I feel like my energy is low this morning…but I finished it and I have a feeling my abs will kill tomorrow!! ;)
We all have “off days” where we’re just not feeling the strongest but the biggest thing is you didn’t use it as an excuse to laze around. You’re better off for it!!
Done! Sweaty! Motivation for soft jumps = sleeping baby
Yes yes yes!!! Was waiting for you to comment. So pumped you did this. Please tell Harper I said thank you sleeping and making you soft on your lands 👍
That was a great sweaty workout to start my day off! Thanks!
I’m impressed you did it on your day off!! Way to go.
super hard… guess my abs suck! Thanks for the great workout
No problem Sandie!!! Working on your fitness 💪
Done … Sweaty and sore !! Lol
Hey great to see you on here!! Awesome work!
Done!. Awesome workout…It kicked by butt!!!! :)
That’s incredible! Like that!
dripping sweaty!
Feels damn good doesn’t it!
Super sweaty. Didn’t feel very strong with this one but I also REALLY didn’t feel like working out today, so it might have been the laziness kicking my ass.
Yeah but you did it!!! That’s enough for me!!
Just finished. OMG!!!!
Haha awesome reaction 💪
50 seconds feels like forever when your use to the 20 seconds! All done :)
Haha yeah it sure can Ash!!
OMG! awesome its like you know exactly what I need lol. Feeling awful and bloated due to not so good Sunday and Monday dinners….could feel the gas leaving me during my workout lol….. It is amazing how shitty you feel when you have been eating so well and then slack off….
Thanks for kicking my gassy butt Ash…. lol
This is exactly how I felt Monday Jo!! Ate poorly on Sunday at someone’s party and needed to sweat that Shit right out of me. And let some gas go lol. Glad this was the perfect fit ;)
Ouch…went by fast…but a killer….
Lovely!!! Good work Carolyn!
Finished! Was painful but just happy I finished 4 times through!
Wow good for you! You just got started up so that’s impressive!
OMG! Seriously, I am in trouble, but so glad that I pushed through to make it! Thanks Ashley!
Good for you Stacey!! You rock. The first bit will be hard but keep pushing!
Awesome workout. You had me sweating and swearing!
Yahoo! That’s what I like to hear!! Haha.
Loved the karate chop sit-ups! I even added a ‘hi-yah!’ Towards the end:) thanks!!
Haha can’t say I’m surprised Lisa! You rock.
Well that was a good start to get my abs back but I can’t say I did we’ll with that one lol. Lots of modifications. Lol
You’ll get there!! Maybe one to mark down and coke back to in a month or so Ash?!
done
💪
Feeling great after that one! Thanks Ash!!
I’m feeling great to see you did this!! Happy girl right here 🙆
Finally done! It was a struggle after such a long break, but I felt good once done! Thanks!
Cara!!! So nice to have you back. Let’s do this!
Just did this today. My first Royally Fit workout! Got very sweaty. I must pass on a quote from my 4 year old who did it with me….. “That girl is crazy. How come she isn’t getting tired?” Such a good workout partner!
Yeah welcome Kate! I want you to be a sweaty mess when you’re done so you kicked ass on your first workout!! Tell your 4 year old I am crazy, however I do get quite tired lol. What a great example you’re setting for your family!!
Oops forgot to go back to this one last week! Turned today into double header Monday whammy!
Monday double whammy! I may start doing that! 💪
That was a tough one!!
Just the way I like them 💪
I also sweat like a man lol…the plank pull in things were the hardest for me. Thanks for the pre-work sweat session
You’re most welcome! Way to go that early in the morning ❤️
AND I’M DEAD! Jeez Louise that was a nasty one! LOL! Thank you for kicking my ass! Enjoy the day!
It was pretty darn intense. I’m not sure I couldn’t even keep up with me.
Equally sweaty redoing this baby 4 years later! Lol at least we know your workouts still kick my ass!!!
I love that they can do that! Hehe.
so its really hard to work out with a baby walking all over you lol i got most in…but should have put her down first!
Extra weight?! She was making you work hard.
So sweaty! Those planks are killer!
They certainly are!
Monday ass kick
Sure is!
Wowzers! Had to modify as this was my first workout after 2 weeks off because of my back. But I can definitely feel it in my abs!
The stretch goal couldn’t have came at a better time!
I found something I hate more than Burpees, Those planks jumps were brutal. Done.
Hahaha!! So more of them?!
Great one. Thanks Ash
Always love kicking your butt, Ash!
So tough! Thanks!!
The pleasure is all mine!! Haha.
Whoot! Hot and sweaty!
Beauty! That’s what I want.
I HATED..i mean LOVED every minute of that workout🤣🤣 wow sweaty mess is right! One of the hardest workouts i’ve done in a long time..really tested my cardio and back! Thx Ash
Make sure you stretch this out! You’ve done great during our love/hate relationship lol.
That one was INTENSE, I’m feeling hot and sweaty !!!!
Love it!! Hot and sweaty is badass 🤘🏻
Holy shit is all I can say!
😝😀🙃
Well another one bites the dust! Two heavy cardio ones Mon/Tues, hope tomorrow is weights or bands lol
I accidentally commented this above as a reply to a 2015 comment. Oops! Must have hit reply in error.
Wowzers, that was a tough one!!!
Wowzers, that was a tough one!