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30-minute total core workout at home

Total core home workout

Get ready to sweat! We’ve prepared a 30-minute total core home workout just for you!

This FUNctional workout is designed for all levels. Modify with simplified movements or step it up with additional weights, pick up the pace, or lengthen your intervals.

The beauty of HIIT (High Intensity Interval Training) workouts isn’t only time efficiency but what I love the most is that you can actually burn more calories than with a traditional workout. Why? During the intervals of intensity, you are putting a maximum amount of energy and effort into a short window of time. Not only that, after your workout your body burns calories at a higher rate for up to 48 hours due to a metabolic disturbance! Many people think you must lift weights in order to build muscle and while lifting has many advantages, you can build muscle with HIIT bodyweight training as well.

Your core is what stabilizes your body and supports proper posture, balance and form while performing exercises.  A strong core doesn’t necessarily mean washboard abs but it can help prevent injuries, improve symptoms of back pain and can improve respiratory function.

Every move you make, every step you take… in life and during your workout should be supported by your core and making life just a little bit easier. A bodyweight workout at home is a great way to begin to strengthen your core. Below, I have put together a series of sweaty HIIT core exercises designed to be performed in intervals (I would suggest using an interval timer app on your phone). Be sure to read through the pointers to endure proper form, to get the most out of your workout and avoid injury. When talking about engaging your core, think like you are pushing your belly button into your spine.

Let’s do this!

Both circuits of this core workout at home will consist of 5 exercises. By the end, you will have completed 3 sets of each circuit. You will perform each exercise for 30 sec and rest for 10 to 15 seconds in between each exercise, 20 seconds of rest between each set and 60 seconds between the circuits.

You only need to use bodyweight alone for each exercise of this core workout at home and it will be difficult enough but if you have weights and would like to make it harder, grab them now and get ready to push yourself hard today!

If you are using the suggested times, the workout alone should take you a little less than a half hour to complete. However, be sure to add on a warm-up of targeted dynamic movements of about 5 minutes and about a 10 minute cool-down.

Also read: Who really needs to use proteins, creatine and glutamine?

Circuit 1


Static sumo squat with oblique crunch

Plank punches

Cross body mountain climbers

Side plank angel

Circuit 2

Plank pike toe tap

Sit up – stand Up

Note: You may find using a moderate counterbalance to help

Bicycle with DB pass

Knee circles

Half kneeling wood chops

Also read: 30-minute booty workout

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