Double THE BURN cardio core

double the burn cardio core workout

This is a version of our "CARDIO/CORE" workout and with just a slight modification….you double up your cardio and core exercises. The 2 cardio exercises get your heart rate up followed by the 2 core exercised that give you time to recover while also crushing your core.    It's a simple workout that burns calories and strengthens your core. You need no equipment and can do this home, outside, in your hotel room...truly anywhere!  



  • 20 seconds on/10 seconds rest or you can do 30 seconds on/15 seconds rest * here is the Seconds app we love for timing circuits*

  • 2 times through circuit for beginner - 4 times through circuit for advanced

  • 1:00-2:00 minutes rest between circuits

  • 10 minutes per circuit with 20/10 or 15 minutes per circuit with 30/15

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

  • click on the exercise for a photo or video demo


  • none

warm up:

  • boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for a warm up video demonstration)


  1. jump squat or modified squat jumps

  2. zig zag jumps

  3. scissor kicks

  4. russian twists

  5. jumping jacks

  6. low kicks

  7. flutter kicks

  8. up/down planks

  9. reverse lunge skip or reverse lunge toe touch (do left leg round 1/right leg round 2)

  10. high knees or high knee skips

  11. in and outs

  12. bird dog

  13. jump lunges or modified jump lunge (do left leg round 1/right leg round 2)

  14. squat jacks

  15. bicycles

  16. plank rock on toes

  17. lateral bounds

  18. fast feet

  19. side plank hip tap L

  20. side plank hip tap R

pin now and save for later!

double the burn cardio core workout.
double the burn cardio core workout.

fill out form below for the printable VERsion of the workout.after submitting the form don’t forget to click the link.

Want more of our cardio/core workouts….