Core Strength & Fat Loss Circuit

intermediate•Core•15 minutes•Bodyweight
⏱️ 15 min🔥 96-144 cal💪 7 exercises📈 Intermediate

Overview

Ready to push your limits? This intermediate workout challenges you to take your fitness to the next level. 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

Core Strength & Fat Loss Circuit

Intermediate• Core• 15 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is designed to effectively target your core while promoting muscle gain and fat loss. It's structured to maximize your 15 minutes with bodyweight exercises that challenge your strength and endurance. The combination of traditional core movements and high-intensity intervals will keep your heart rate up and aid in fat burning, while also building muscle. Perfect for an intermediate level!

Main Workout

Plank
2 sets • 30 seconds • Rest: 15 seconds
Keep your body in a straight line from head to heels.
Russian Twists
2 sets of 15 reps • Rest: 15 seconds
Keep your core tight and twist from your torso, not just your arms.
Leg Raises
2 sets of 12 reps • Rest: 15 seconds
Keep lower back pressed into the floor to avoid injury.
Mountain Climbers
2 sets • 30 seconds • Rest: 15 seconds
Run your knees towards your chest as fast as you can while maintaining form.

Finisher - Circuit

Complete the following exercises in sequence, rest as needed.

2 rounds • Rest between rounds: 30 seconds

Bicycle Crunches
1 sets of 15 reps
Focus on bringing opposite elbow to knee.
Side Plank (each side)
1 sets • 30 seconds
Hold your body in a straight line, engage the core.
Burpees
1 sets of 10 reps
Full body movement to elevate heart rate while engaging the core.
Ensure proper form throughout. Adjust reps based on your ability if needed.

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?

Advanced Version

Ready for more challenge? Step up the intensity.

30-Minute Session

Have more time? Get a longer workout in.

Full Body Focus

Switch it up with a full body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 15-minute core workout burns approximately 96-144 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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