A Strong, Killer-Looking Core With This HIIT Workout!

(Bonus points if you crawl and send me a picture of you making your KILLER face haha)

Developing a strong, lean core means you first have to get your core activated and working and then you want to use your core during compound moves. AKA integrate and start working your core while you have to use other muscles as well.

And if you can make those moves cardio as well as core-intensive, you can burn even more fat to help you reveal those sexy, strong abs! If you want to take it one step further, you can not only activate and then integrate by including cardio-core compound moves, but you can also use these moves in a HIIT workout.

Because guess what?! HIIT only helps you burn more calories even while at rest!

So if you’re ready to maximize your results and tone and strength that core, check out the workout below from my 30-Day Killer Core Program!

The Bodyweight Cardio-Core Killer

Stretch and Roll anything that is tight.


Complete 2 rounds of the following exercises.

10-15 reps or 30 seconds Pelvic Tilt Progression
30 seconds each side Side Planks
15-20 reps Basic Glute Bridge
15-20 reps Tabletop Bridge


Set a timer for 30 seconds of work, 15 seconds of rest. Perform each exercise for 30 seconds, resting 15 seconds in between exercises. Move from one exercise to another. Rest 1 minute in between rounds of the circuit. Make sure to pick a variation of each move that allows you to work hard the entire 30 seconds. Do not rest during the 30 seconds of work.

Complete 5-8 rounds of the circuit below.

30 seconds Jack Burpee
15 seconds Rest
30 seconds Skater Hops
15 seconds Rest
30 seconds Crawling
15 seconds Rest
30 seconds Rocking Chair Abs
15 seconds Rest
30 seconds Mountain Climbers
15 seconds Rest
30 seconds Superman Banana
Rest 1 minute


Stretch and Foam Roll and tight areas. Make sure to roll out your chest and shoulders.


Beginners may need to regress each exercise so that they can work the entire time. ey may also need to do only 3-5 rounds of the circuit and rest 2-3 minutes between rounds. Advanced exercisers will want to do harder variations and do more rounds of the circuit while only resting 1 minute between rounds.

Learn more about how to improve your core strength and stop letting your low back take over. My 30-Day Killer Core Program –>

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