{"id":44081,"date":"2022-02-07T04:00:00","date_gmt":"2022-02-07T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-cardio-and-core-workout\/"},"modified":"2022-02-07T04:00:00","modified_gmt":"2022-02-07T03:00:00","slug":"20-min-cardio-and-core-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-cardio-and-core-workout\/","title":{"rendered":"Workout of the week: 20-min cardio and core workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ cardio and core workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Stopwatch & exercise mat<\/p>\n\n\n\n

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Who would say no to a flat belly and toned abs?<\/strong> It’s one of the most common aspirations for new gym-goers<\/strong> \u2014 well, it is also for those who haven’t joined one yet. <\/p>\n\n\n\n

As you may already know, we believe in an integrated fitness approach<\/strong>. This means that if your goal is to have a flat belly, we would not go with an abs-only workout<\/strong>. So let’s spice it up a bit, making it more effective, challenging, and fun. We will still target your core and abs, but we will give it an extra kick and make that heart pump with a combination of cardio drills.<\/strong><\/p>\n\n\n\n

That is the idea behind this 20-minute cardio and core workout<\/strong>, a session that will have 10 exercises<\/strong> to be performed for 50 seconds, with a 10 seconds rest<\/strong> in between each of them. You should complete 2 rounds<\/strong>. Note: if you want to use this drill as a finisher for a broader workout, you can just perform one round and you’ll be done with this cardio and core workout in just 10 minutes.<\/p>\n\n\n\n

  1. Jumping jacks <\/li>
  2. Jab cross <\/li>
  3. Mountain climbers <\/li>
  4. Lateral jumps <\/li>
  5. Side to side <\/li>
  6. Abdominal row <\/li>
  7. Bicycle crunch <\/li>
  8. Windscreen wiper <\/li>
  9. Tornado <\/li>
  10. Scissor kicks<\/li><\/ol>\n\n\n\n

    Time to tone up!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 10 exercises<\/li>
    • 50 seconds on, 10 seconds off<\/li>
    • 2 rounds<\/li>
    • 20 minutes<\/li>
    • Equipment: Stopwatch & exercise mat<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.<\/p>\n\n\n\n

      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h3>\n\n\n\n

      2 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – JUMPING JACKS<\/h3>\n\n\n\n

      50 seconds on, 10 seconds off<\/strong><\/p>\n\n\n\n

      • Start in a standing position with arms by your sides. Engage the core slightly and set the shoulders, ready for movement.<\/li>
      • Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.<\/li>
      • Return to start and continue at a controlled rhythmic pace for 50 seconds.<\/li><\/ul>\n\n\n\n