Intermediate Core Strength and Fat Loss Workout

intermediate•Core•60 minutes•Bodyweight
⏱️ 60 min🔥 384-576 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 60-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

Intermediate Core Strength and Fat Loss Workout

Intermediate• Core• 60 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is specifically designed for intermediate individuals aiming to build core strength and promote fat loss. It incorporates a mix of core stabilization and dynamic movements to engage multiple muscle groups effectively. The finisher circuit adds an extra challenge to boost metabolism and enhance muscular endurance, all within a 60-minute timeframe.

Main Workout

Plank
3 sets • 30 seconds • Rest: 30 seconds
Keep your body straight from head to heels.
Russian Twists
3 sets of 15 reps • Rest: 30 seconds
Keep your core tight and twist your torso, not just your arms.
Leg Raises
3 sets of 12 reps • Rest: 30 seconds
Control the movement and avoid swinging your legs.
Mountain Climbers
3 sets • 30 seconds • Rest: 30 seconds
Drive your knees towards your chest quickly, maintaining a steady pace.
Side Plank
3 sets • 30 seconds • Rest: 30 seconds
Keep your body in a straight line and hold the position.
Flutter Kicks
3 sets of 15 reps • Rest: 30 seconds
Keep your lower back pressed into the ground.

Finisher - Circuit

Complete the following exercises in sequence, resting as needed between exercises, and repeat the circuit 2 times.

2 rounds • Rest between rounds: 1 min

Bicycle Crunches
2 sets of 15 reps
Engage your core and rotate your torso as you bring opposite elbow to knee.
Burpees
2 sets of 10 reps
Explode from the squat position into a jump, landing softly.
V-Ups
2 sets of 10 reps
Lift both your legs and upper body simultaneously to meet in the middle.

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.

Full Body Focus

Switch it up with a full body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute core workout burns approximately 384-576 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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