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


  • Begin standing at the bottom of your mat. As you bend over, keep legs straight, do not bend your knees as you begin to walk your hands forward away from your feet
  • Walk the hands out four times, into plank with a neutral spine and core engaged (think belly button into spine)
  • Once you are in the plank position, straight leg walk your feet up to your hands (if you have tight hamstrings you can bend the knees a bit)
  • From here – beginners, step your feet into plank position; more advanced, jump back into plank position being sure to not drop your back (core engaged) and walk the hands back to the starting position

Static sumo squat with oblique crunch

  • Begin in a static sumo squat with a wide stance and toes facing outward
  • From here you will put both hands in a prisoner hold behind your head
  • Keep back tall (think top of head into the ceiling) and crunch from side to side without arching forward in the static hold

Plank punches

  • Begin in plank position but instead of being on our forearms or hands, you are on your elbows
  • With a neutral spine (looking at the ground) and tailbone tucked in (belly button into spine), begin to punch forward alternating arms
  • When you punch, do not fully extend elbow and make it a quick and forceful action

Cross body mountain climbers

  • Begin in the plank position with your hands directly under your shoulders
  • With a neutral spine and core engaged bring your right knee to your left elbow, then your left knee to your right elbow and continue to alternate
  • If you want to make this harder, pick up the pace

Side plank angel

  • Begin in a side plank with elbow directly under your shoulder and your forearm should be out for support
  • From here – beginners, raise and lower your hips; more advanced raise and lower your entire body along with your top leg and arm almost like you’re making a snow angel and using your obliques to lift and control the movement
  • Do 30 seconds on side and switch to the other side for another 30 seconds

Circuit 2

Plank pike toe tap

  • Begin in plank position with hands directly under shoulders and pushing up through the chest and toes with a neutral spine (core and glutes engaged)
  • From here, lift your sit bones up towards the ceiling while pushing through the hands and into a pike position
  • Once you are in the pike position, tap your right hand to the left foot, return to start and alternate

Sit up – stand Up

Note: You may find using a moderate counterbalance to help

  • Begin by laying down on your mat and hands or moderate weight for counterbalance (if using one) stretched out above your head, knees up, feet flat on the ground
  • Bring the weight or your hands back between your knees and push through the feet, engaging the quads to lift into standing
  • Beginners, use your hands to get up

Bicycle with DB pass

  • Begin in a boat position, with a straight back, your core is engaged and eyes looking forward
  • Find that balance on your sit bones and alternate lifting your legs (the straighter your legs, the harder this will be) and clap beneath your knees
  • More advanced, pass a light or moderate dumbbell from the inside to the outside

Knee circles

  • Begin in low plank position (as previously described) with your elbows below your shoulders and clasp your hands in front of your body
  • With your pelvis tucked under (core engaged) bring your knee into the opposite elbow, keep it your chest as you pull it in front of your chest to the other knee, slightly outward and back to low plank position
  • Continue to alternate sides while keeping that knee tucked in for the entire movement

Half kneeling wood chops

  • Begin in a half kneeling position with front leg at a 90 degree angle, clasp your hands or use a weight above your head
  • From here, keep arms extended and pull downward at an angle while continuing to look forward, arms/weight back up into starting position and back down to the opposite side and continue to alternate

Also read: 30-minute booty workout


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