Free personalized workout plan

Cardio Workout: 12 Minute Core and Cardio Focus

By Chris Davis

Experience

Beginner (1-2 years)

Days per week

1 day

Time

20 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

Cardio workouts with lots of calisthenics are a great way to tone your body and burn body fat. The 12 Minute Cardio Workout packs a lot of exercises into a small amount of time. This makes sure that y

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Average Exertion

50%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

20 minutes

Genders

Female, Male

Days per week

1 day

Goals

Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

Cardio workouts with lots of calisthenics are a great way to tone your body and burn body fat. The 12 Minute Cardio Workout packs a lot of exercises into a small amount of time. This makes sure that y

Show More

Equipment

Bodyweight

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1


12 minute Core and Cardio

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Aim for doing 24 rounds of 25 second exercises. There is 5 seconds of rest between intervals. But, this is really just enough time to get into the next exercise. If you are a beginner, you can add more than 5 seconds of rest. Try to minimize the amount of rest between sets to keep your heart rate up. Use this cardio workout as a warm up, or your entire workout.

ExerciseSetsRepsRestNotes
1A. Squat Jumps In 'n' Out6 sets25s5s
Time between exercises: 5s
1B. Bicycle Crunch6 sets25s5s
Time between exercises: 5s
1C. Crab Toe Touch6 sets25s5s
Time between exercises: 5s
1D. Isometric-Explosive Bodyweight Jump Squat6 sets25s5s
Date Created: 12/27/19, 5:36 AM

Last Updated: 9/12/20, 9:37 PM

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