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15 Minute Cardio and Core Workout: Sweat and Sculpt Your Abs

by Gym Slacker
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Get Ready to Sweat and Sculpt with this 15 Minute High Intensity Cardio and Core Workout

If you’re looking for a quick and effective way to sweat and sculpt your body, this 15 minute high intensity cardio and core workout is perfect for you. This workout focuses on cardio exercises to get your heart rate up and ab exercises to target and strengthen your core muscles. The best part? You don’t need any equipment and can do this workout from the comfort of your own home. Let’s get started!

The Workout:

Before starting any workout, it’s important to warm up your body to prevent any injuries. You can start with a few minutes of light cardio such as jumping jacks or jogging in place. Once you’re warmed up, you’re ready to begin the workout.

The workout consists of three circuits, with each circuit containing two exercises. You’ll perform each exercise for 30 seconds, with a 15 second rest in between. Repeat each circuit three times before moving on to the next one.

Circuit 1:

Exercise 1: High knees – Start by standing with your feet hip-width apart. Engage your core and lift your knees up towards your chest as high as you can, alternating legs. Continue this movement for 30 seconds.

Exercise 2: Plank jacks – Begin in a plank position, with your hands directly under your shoulders and your body in a straight line. Jump your feet out wide, then back together, similar to a jumping jack motion. Keep your core engaged and your hips stable throughout the movement. Continue for 30 seconds.

Circuit 2:

Exercise 1: Mountain climbers – Start in a high plank position, with your hands directly under your shoulders and your body in a straight line. Drive one knee towards your chest, then quickly switch and bring the opposite knee in. Continue alternating knees as fast as you can for 30 seconds.

Exercise 2: Bicycle crunches – Lie on your back with your knees bent and your hands behind your head. Lift your head, neck, and shoulders off the ground, and bring your right elbow towards your left knee while extending your right leg out. Switch sides, bringing your left elbow towards your right knee while extending your left leg out. Continue alternating for 30 seconds.

Circuit 3:

Exercise 1: Jump squats – Stand with your feet shoulder-width apart. Lower your body into a squat position, then explosively jump up as high as you can. Land softly back into the squat position and immediately jump again. Continue for 30 seconds.

Exercise 2: Russian twists – Sit on the ground with your knees bent and your feet lifted off the ground. Lean back slightly, keeping your back straight. Twist your torso to the right, touching your hands to the ground beside your hip. Quickly twist to the left, touching your hands to the ground on the other side. Continue alternating for 30 seconds.

Remember to listen to your body throughout the workout and take breaks as needed. Hydrate before, during, and after the workout to keep your body fueled and energized. Cooling down with some light stretching is also important to prevent muscle soreness.

For additional workout ideas, you can follow the workout schedules from the free guide provided by GainsByBrains. Simply subscribe to their mailing list on their website to access the guide.

Now that you have a fun and effective 15 minute cardio and core workout, get ready to sweat and sculpt your abs. Remember, consistency is key when it comes to seeing results. Don’t forget to have fun and enjoy the journey to a stronger and healthier you!

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25 comments

TRAIN WITH GAINSBYBRAINS September 10, 2023 - 10:24 am

GET READY to get sweatyy while training your entire core!!!❤❤

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Яна Зелінська September 10, 2023 - 10:24 am

🫶🥦_🎧__🔇✅️

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karan sahai September 10, 2023 - 10:24 am

Loving This Workout So Much Sophie

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Mostly Ghostly September 10, 2023 - 10:24 am

PLEASE LISTN! THIS IS A FUCKING HARMFUL SCAM. You can’t spot reduce fat around any area of your body. The shit she posts and what she says are harmful lies. Please treat your body well, I know it’s hard but this isn’t going to make you happy. Stay safe friends

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Viv Dean September 10, 2023 - 10:24 am

You are cute

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Наталия Бордо September 10, 2023 - 10:24 am

Great exercises for the press. I like it! Thank you !👍💪🔥🤩🫶🥰

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Heather H. September 10, 2023 - 10:24 am

Love you, love your work outs, Sophie! What outfit are you wearing and shoes please- you look fantastic 💋🤌 you inspire me

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Viv Dean September 10, 2023 - 10:24 am

What country are you from?

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Viv Dean September 10, 2023 - 10:24 am

I love your vids Sophie they are really good never give up

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Rachel Lockwood September 10, 2023 - 10:24 am

Amazing workout x

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SOU3AD-M September 10, 2023 - 10:24 am

🔥🔥🔥♥️

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Francesco Rossi September 10, 2023 - 10:24 am

This training is really very challenging.
However, the wonderful soundtrack helps not to feel fatigue and to concentrate on body work.
Really funny. ❤🧡💛💚💙💜
Thank you so much 🙏

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Lipzol Yépez September 10, 2023 - 10:24 am

Genial, después de terminar está rutina ¡Estoy viva!

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eagle healthy fitness & hiking September 10, 2023 - 10:24 am

Lets start
Its great girl

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tatia archvadze September 10, 2023 - 10:24 am

Good job Sophie 😚👍

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Mac Aroni September 10, 2023 - 10:24 am

Hi Sophie! I did the scheduled Tuesday free home workout and added this 15 min cardio & core… OMG 🔥🔥.. Great add on and definitely made my Tuesday! Thank you and looking forward to your amazing workouts! 👍👍❤❤

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Tomtil Lets plays September 10, 2023 - 10:24 am

Fantastic workout! Really useful stuff! Absolutely loved it! Keep up the great work! ❤️😀

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Zarinha Martins September 10, 2023 - 10:24 am

Maravilhoso obg

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Nur Kızıloğlu September 10, 2023 - 10:24 am

❤️❤️

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Sami September 10, 2023 - 10:24 am

Love your 15 minute cardio workouts! They are perfect for warming up! ❤

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Пн Момг September 10, 2023 - 10:24 am

how many days do you need to train the ab so that it is like yours. It’s just that your press training is very difficult for you, I don’t understand how you can withstand it perfectly, it seems that you have achieved the perfect ab

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Sam Deutschland September 10, 2023 - 10:24 am

Danke

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Frederic Salina September 10, 2023 - 10:24 am

Merci pour vos exercices que je pratique 👍🙂

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drneoo September 10, 2023 - 10:24 am

thanks for another good workout, yeahh 🙂

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Jacek Ciechonski September 10, 2023 - 10:24 am

Love to watch now lets get to work

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