Sample

Intense Duration 7 minutes

Target Areas: Core

Added By Melissa Ferguson

Exercises

Set 1: 1 round

Jumping Jack

30 seconds

Rest

10 seconds

Plank

30 seconds

Rest

10 seconds

Burpee

30 seconds

Rest

10 seconds

Right side plank

30 seconds

Rest

10 seconds

Squat Jumps

30 seconds

Rest

10 seconds

Left Side Plank

30 seconds

Rest

10 seconds

Tricep Dips

30 seconds

Rest

10 seconds

Hover Jacks

30 seconds

Rest

10 seconds

Bicycle Crunch

30 seconds

Rest

10 seconds

Knee Ups

30 seconds

Rest

10 seconds

Set 2: 1 round

Jumping Jacks

30 seconds

Related Workouts

8 Minute

7 mins 50 secs, Intense

7 Minute

7 mins 50 secs, Moderate

7 mins 45 secs, Moderate

All Over

6 mins 31 secs, Intense

Basic

11 mins 30 secs, Moderate

7 Minute

5 mins 20 secs, Moderate

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Nox's Good Morning Tabata 1

Moderate

5 min

Legs

Jump Rope

4 Minute Plank Challenge

Intense

6 min

Core

Warm Up (AN)

Moderate

6 min

Full Body

Stay Fit

Beginner

2 m 30 s

Lower Body

Jump Rope

Shan

Beginner

2 m 30 s

Lower Body

Daily

Beginner

4 min

Shoulders

Stability Ball

Sample

Exercises

Related Workouts

You Might Also Like

Nox's Good Morning Tabata 1

4 Minute Plank Challenge

Warm Up (AN)

Stay Fit

Shan

Daily

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body

Workout Trainer PRO+