Core Strength & Fat Loss Workout

Intermediate•Core•45 minutes•Bodyweight
⏱️ 45 min🔥 288-432 cal💪 9 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 45-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 Workout

Intermediate• Core• 45 minutes
Equipment needed: Bodyweight, Jump Rope

Why this workout?

This workout is designed to build muscle and promote fat loss through a focus on core strength using bodyweight exercises and Pilates-inspired movements. The intermediate level of intensity and the structured circuit finisher will effectively challenge the core while minimizing strain from push-ups and jumping movements, aligning perfectly with your fitness goals.

Main Workout

Plank
3 sets • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Modifications: Knees on the ground for a modified plank.
Side Plank (each side)
3 sets • Rest: 30 seconds
Engage your core and hold your body straight.
Modifications: Knees on the ground for support.
Leg Raises
3 sets of 12 reps • Rest: 30 seconds
Keep your lower back pressed into the ground.
Modifications: Bend your knees if straight legs are too challenging.
Russian Twists
3 sets of 15 reps • Rest: 30 seconds
Keep your feet off the ground for added difficulty.
Modifications: Feet on the ground for an easier version.
Bicycle Crunches
3 sets of 15 reps • Rest: 30 seconds
Go slow and controlled to engage your core.
Modifications: Perform without twisting for a modified version.
Superman
3 sets of 12 reps • Rest: 30 seconds
Lift your arms and legs off the ground simultaneously.
Modifications: Lift only arms or legs separately if needed.

Finisher - Circuit

Complete the following exercises back to back for 3 rounds.

3 rounds • Rest between rounds: 1 min

Plank Up Downs
1 sets of 10 reps
Transition from a plank position to a push-up position and back.
Modifications: Knees on the ground for an easier version.
Seated Leg Lifts
1 sets of 15 reps
Lift your legs while seated, keeping your back straight.
Modifications: Bend your knees to make it easier.
Lying Side Leg Raises
1 sets of 15 reps
Keep your bottom leg bent for support if needed.
Modifications: Perform the lift with a bent knee.
Ensure to maintain good form for each exercise to prevent injury and maximize effectiveness.

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?

60-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 45-minute core workout burns approximately 288-432 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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