This 30 minute core workout is the only session that you need in order to target completely your abdominal muscles and strengthen your core as a beginner.
What should you do? Play your 30 minute core workout video, review the exercises first and once done, you are ready to start.
There are a total of 7 core exercises included. You will work for 30 seconds and rest for 20. This time interval will be followed for the whole 30 minutes period. This is a HIIT Core Workout that can be done at home, outdoor or while you travel.
A total of 6 rounds should be performed. 1 round is considered when you move through each of the 7 positions.
This is your core exercise list:
Short sit out to jump out.
Tucked shoulder tap to ankle tap combo.
Low bird dog plank.
Plank push up to sit out.
V sit hold to ankle tap.
Hollow body hold to crab reach.
Plank twists.
How To Modify This Core HIIT Workout?
If this session is too intense for you, follow these steps in order to decrease the intensity:
Decrease the workout volume by half — instead of doing the whole 30 minutes, decrease it in half and finish once the 3rd round is over. This way, you will work for 15 minutes instead of 30 and this will help you endure this ab routine.
Increase the resting period between working rounds — as default, there are no big rests allowed between rounds. However, if this intensity is too high, make sure to pause the video once finishing with each round, start the stopwatch on your phone at this moment and rest for 2 full minutes in order to recover.
If applied the two steps above in a separate manner will not decrease the intensity of this workout enough, just combine both! Perform 15 minutes instead of 30 and rest 2 minutes between each round.
How To Use This Core Workout Routine?
To strengthen your core as a beginner, you need consistency. With that in mind, you need 3–4 times weekly to target your core so you can build the abs and get a stronger mid-section. Now let’s look into a few options of how you can use this core session:
Use this routine as a stand alone workout by doing it twice per week.
Perform this workout at the end of the strength focused routines. If 30 minutes used as a finisher are too much, decrease the routine in half and this way, you will only need 15 minutes for it.
Use one or both of the additional core workout routines that I will share at the end of this article in order to supplement your core training plan and get results by targeting your core 3 times per week and vary your sessions.
Can You Build Your Abs In 30 Minutes?
You can build your abs with 30 minute core workout at home. If such routines are structured properly, will provide you with sufficient ab muscle stimulus in order to get a stronger core, build muscle and lose belly fat over time. Besides working out your core for 30 minutes, focus on sleeping well, at least 7–8 hours and optimize your diet in order to be in a caloric deficit and to lose weight faster.
In general, you can build your abs with 10, 15, 20, 30 and longer ab workouts. The key point here is not the duration of your sessions but the right structure used, exercise selection, working intervals and the intensity of such routines. Most importantly, how consistent you are with the core training as it is the most determining factor of getting stronger abs.
Complete Core HIIT Workout That Can Be Done At Home
What makes this core session unique?
This is not just a core or ab routine. It is a core HIIT workout which means that you will not just strengthen the mid-section but the cardio demand will be sufficient. You will get more endured, with higher aerobic capacity, better conditioning and cardio reserves. This will result in more proficient overall workouts performed as this particular endurance will result in longer sets done with less effort and smaller rests needed.
The 30/20 seconds interval timer used — the right timer used with the HIIT workouts is key. With such a frame, you will manage to endure more rounds, continuously without burning out too early in the session, hitting the wall and ending in complete exhaustion. The focus here is to manage to endure longer so more repetitions can be done and additional calories can be burnt.
Exercise selection — you will notice that more of the core exercises used here are dynamic and will require your body to balance, coordinate and actually move. The idea is to challenge the core in multiple ways so it can become more resilient to stress and get stronger. Also, these additional dynamic elements of the moves will burn lots of calories as your body will work in unconventional positions and will have to adapt in order to handle these properly and with the right technique. These additional efforts will push the body to burn extra calories which is always a good thing when it comes to weight loss and losing belly fat.
Why Core Training Is More Important Than Working Out Your Abs?
The core is your whole mid-section of the body. Starting from hips, including your abs, obliques, deep core muscles that support the spine and low back as well. Your abs are just part of the whole mid-section and if the main focus is on the abs, you are leaving a lot of potentials to improve your overall fitness. Your core is the foundation of the body. It is crucial for your posture, breathing, balance, movement and physical performance.
Is It Okay To Do Core Workouts Everyday?
Doing core or abs everyday will not accelerate your weight loss nor losing belly fat faster. The abs like any other muscle group in the human body require sufficient volume of work and respectful rest. If you overtrain these muscles, it will leave you highly fatigued with constant pains and this might not be the most pleasant training period in your life. Instead, try to perform 3–4 core workouts per week by also including ab exercises in these routines. This weekly core workout plan will allow you to get an adequate amount of muscle stimulus and with the necessary rest so you can perform on a decent level and progress with your fitness.
2 Complete Core Workout Routines For Beginners (No Equipment)
Being a fitness beginner sometimes might be confusing and overwhelming. To avoid that, I will share below two additional beginner core workout routines that you can try and also implement into your ab training. Both sessions are core HIIT workouts and will not just strengthen the core but will improve your cardio, conditioning and muscular endurance. In addition, because of the high intensity of these routines, you will burn extra calories which is a nice bonus to all mentioned above in 30 minute core workout no equipment.
12 Minute Calisthenics Core Workout For Beginners
In this calisthenics core workout for beginners, there are 5 core exercises included. The working interval is: 30/20 seconds of work/rest.
3 rounds should be done. Again, this session is a 100% follow along.
Here is the core exercise list:
Shoulder taps to knee and ankle taps.
Cross body step to knee tap.
3 Way mountain climbers.
Short side crawl to shoulder tap.
Leg and arm raise (bird dog) 2 level plank.
10 Minute Core Workout At Home (Beginner Level)
In this 10 minute core workout at home, there are 4 core movements included. It is an easy, straight-forward session. We will work for 30 seconds and rest for 20. No big rests allowed between the working rounts.
3 full rounds should be performed.
Here is the core exercise list:
High knees to straddle.
Walk out push up to sit out.
Plank push up to back jump.
High knees to mountain climbers.
This FREE Beginner Core Workout Plan Will Build Your Abs (Guaranteed)
How to use these 3 beginner core workouts in order to structure an effective core workout plan that can be performed without weights and at the comfort of your home? Follow the instructions below:
First, we will select the right weekly workout schedule. As mentioned a few chapters above, targeting the core at least 3 times weekly is a must. With that in mind, here are 2 frames:
Beginner core workout plan structure (option 1)
Monday — work
Tuesday — rest
Wednesday — work
Thursday — rest
Friday — work
Saturday — rest
Sunday — rest
Beginner core workout plan structure 2
Monday — rest
Tuesday — work
Wednesday — rest
Thursday — work
Friday — rest
Saturday — work
Sunday — rest
Once you pick one of the 2 weekly plan structures, let’s apply the 3 core workout routines that we already have in this article so we can build something that makes sens and will work.
To avoid additional text, I will give you only the first structure with the session names applied. The second one will be the same, just the working days will be different. The only thing you have to do is to review the titles and videos by scrolling up in this article.
Here is your beginner core workout plan:
Monday — 30 minute core workout .for beginners (complete ab routine)
Tuesday — rest
Wednesday — 12 minutes calisthenics core workout for beginners
Thursday — rest
Friday — 10 minute core workout at home (beginner level).
Saturday — rest
Sunday — rest
If you like the second structure where the workout days will be Tuesday, Thursday and Saturday, just apply the same structure and workouts accordingly.
For How Long To Follow This Beginner Core Workout Plan?
At least 8 weeks are necessary for this core training plan to give you maximal results. The simple reason is that 4 weeks is a short time for building core strength and ab muscle as well. Patience and consistency are both required in order to progress and get the best possible outcome for your midsection and overall fitness as well. You don’t have to seek anymore as you have everything necessary here and it’s FREE. Action taking is all up to you now.
Summing It Up
Training the core as a fitness beginner is mandatory in order to get a stronger mid-section, better posture, breathing and exercise performance. In fact, by strengthening your core, your arms and legs will get stronger as well.
Fun fact is that the core is generating the power through the body and the stronger it is, the better your physical and athletic performance will be. Hence, your overall fitness will improve if you start focusing more on the core, instead to do more push ups or squats. Not that the last two are not important but if we have 1 part of the body that is with the highest importance to be trained, that would be the core itself.
In today’s article, we have looked in-depth a complete 30 minute core workout that can be done at home. No equipment is necessary and this is a 100% follow along core workout video. The only thing required from your side is to play the video and replicate all movements just like it’s demonstrated.
In addition, I have given you 2 extra beginner core workouts. Last but not least, I have used these 3 routines and combined them into a FREE beginner core workout plan that you can follow in order to strengthen the core and get better results.