Advanced Core Muscle Gain and Fat Loss

advanced•Core•15 minutes•Bodyweight
⏱️ 15 min🔥 120-180 cal💪 6 exercises📈 Advanced

Overview

Looking for a serious challenge? This advanced workout will test your strength, endurance, and mental toughness. A strong core improves posture, prevents injury, and enhances performance in every other exercise. This 15-minute session is structured to keep you challenged while allowing proper recovery. No equipment needed—just your body and determination. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Rectus Abdominis, Obliques, Transverse Abdominis

Secondary: Lower Back, Hip Flexors, Glutes

Warm-Up (5 minutes)

Cat-Cow Stretch10 reps
Torso Twists20 reps
Pelvic Tilts10 reps
Dead Bug Hold20 seconds

Advanced Core Muscle Gain and Fat Loss

Advanced• Core• 15 minutes
Equipment needed: Bodyweight, Cable Machine, Dumbbells, Kettlebells, Medicine Ball

Why this workout?

This workout is designed to effectively target the core while considering your previous knee surgery. The combination of bodyweight and weighted exercises provides a balanced approach to building muscle and burning fat, with modifications available to accommodate any discomfort. The circuit finisher ensures a high-intensity end to your session, making the most of the 15-minute timeframe.

Main Workout

Plank
1 sets • 30 seconds • Rest: 15 seconds
Keep your body in a straight line from head to heels, engage your core.
Modifications: Knees on the ground if needed.
Cable Woodchoppers
3 sets of 12 reps • Rest: 15 seconds
Use a light to moderate weight for control.
Modifications: Perform without the cable to avoid strain.
Dumbbell Russian Twists
3 sets of 15 reps • Rest: 15 seconds
Sit on the ground with feet elevated for added challenge.
Modifications: Keep feet on the ground to reduce knee strain.
Kettlebell Dead Bug
3 sets of 10 reps • Rest: 15 seconds
Lower opposite arm and leg while keeping back flat on the ground.
Modifications: Use a lighter kettlebell or no weight.

Finisher - Circuit

Complete the following exercises in sequence, repeat the circuit twice.

2 rounds • Rest between rounds: 30 seconds

Medicine Ball Slams
1 sets of 15 reps
Engage your core and slam the ball down with force.
Modifications: Use a lighter ball to reduce impact.
Mountain Climbers
1 sets of 30 reps
Drive knees towards chest quickly, maintain a strong plank position.
Modifications: Slow down the movement to reduce knee strain.
Focus on form and control, especially for exercises involving the knee.
Note: This workout has been modified for the following injuries: Knee surgery

Cool-Down (5 minutes)

Cobra Stretch30 seconds
Lying Spinal Twist30 sec each side
Child's Pose45 seconds
Cat-Cow Stretch10 reps

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

30-Minute Session

Have more time? Get a longer workout in.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 15-minute core workout burns approximately 120-180 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

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