Ever Wanted a Banging Body? This 20-Minute Cardio & Core Workout Will Give You Exactly What You are Looking for

close up outdoor shot of young woman in white bikini, sunbathing at sea shore


When it comes to shedding off weight and getting a super sexy/fit body, there are very few things more effective than a cardio and core workout that will push you to your limits.


Below is a workout session that will properly aid you to achieve that ever banging body you always crave. The good thing about this workout session is that you are going to be guided every single step of the way with full descriptions of the exercises.

…Don’t ignore to ready carefully and follow the steps closely because it will make the difference between an average workout and a amazing workout which helps cut curves into that fat.


You are going to knock this workout in under 20 minutes to help you tone and sculpt that midsection by burning fat each and every time you do this.


Here’s a little secret to make you achieve an amazing results in a matter of weeks. You are going to do a session in the morning and one in the evening. This will ensure that your metabolism is burning times two throughout the day and melting all those calories that could increase your waistline.


If that seems impossible or too daunting start out with the one session a day 4-5 times a week and once you get your swing start to add in the extra session.

…this is a general purpose workout as it is not specified for one type of weight loss. It takes care of everything…once you do it well. Just 20-minutes and you are looking great!!


Ready to take your fitness to the next level? Let’s jump in…


The Cardio/Core Workout in 20 Minutes

This workout involves no dedicated rest periods. You are only going to get a break in the few seconds between exercises and sets. If you keep moving, you will burn a lot more calories and fat.

Run through each of these exercises in a circuit. If you have more time, try doubling it up for twice the impact.


1. Sprint Warm-Up, 3 minutes

Start this core and cardio circuit off with 2 minutes of sprinting. Not only is this a great way to get warmed up, it’s also a serious fat-burner!


2. Bench Step-Ups, 2 minutes

Grab a couple of dumbbell weights and a workout, and hold your core tight and engaged as you alternate between steps. Make sure you keep your back straight throughout.

To view this exercise, click here.


3. Ab Twist with Cable Pulley, 12 reps per side

Find a cable machine and set a single hand pulley at mid-height. Stand perpendicular to the cable machine, grip the handle with both hands, and engage your core and oblique muscles as you twist and pull away.

To view this exercise, click here.


4. Ab Crunch on Stability Ball, 20 reps

Grab a stability ball, rest with your lower back and buttocks against the ball, and engage in crunches as you stabilize your lower body.

To view this exercise, click here.


5. Woodchopper, 15 reps per side

Grab a medium-weight dumbbell and stand with your feet at shoulder width. Start by holding the dumbbell overhead, then engage in a squat as your bring the dumbbell down and across your body. Bring it back to starting and repeat. This one is one of my favorite total-body exercises, and it’s great for your core!

To view this exercise, click here.


6. Jumping Rope, 3 minutes

Grab a jump rope and do a little skipping for 3 minutes. This will give some of your muscles a bit of a rest while you engage others, and keep your heart rate raised!


7. Bicycle Crunch, 1 minute

Hit the floor, and engage in some bicycle crunches for 1 minute. Make sure you’re moving at a slow, controlled pace throughout.

To view this exercise, click here.


8. Knee Tucks on Bench, 2 minutes

Get back to your workout bench, rest with your hands against the bench while holding your core muscles firm and your back straight, and alternate between bringing each knee into your torso.

To view this exercise, click here.


9. Back Extension on Stability Ball, 15 reps

Grab a stability ball, and this time rest your abdomen against it while your align your legs, buttocks, back, and neck. Hold your core firm and engaged as you lower and raise your upper torso. Make sure your lower back is doing all the work.

To view this exercise, click here.


10. Jumping Jack Cool-Down, 2 minutes

End this circuit workout with a little jumping jack cool down. Start off fast and intense, and start slowing down for the last 30 seconds. It’s a great way to burn a few more calories as you start to bring it down a notch.


NOTE: If you are unable to lay your hands on all the workout gears that you need, this is the simplest thing to do…. Just replace that particular exercise with another similar one and still run it for the amount of time or reps or sets allocated to the exercise you could not get its gear…

Let me make it clearer;

You may have to replace Step 3 (Exercise #3-Ab twist with cable pulley) with Step 5 (Exercise #5-Woodchopper) because you couldn’t access Cable pulley gear. So what you do is; Take the Exercise #5 for 12 Reps per side (which is the number of Reps allocated to Exercise #3).

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Francis Eze

Thank you for visiting! Francis (Fit Francis) is an online weight loss coach and Fitness/Health Expert. He is the founder of www.loseweightng.com (a blog which features only the best weight loss tips). He utilizes his personal experience in personal weight management to positively influence his clients and readers (who seek weight loss, fitness and wellness information). He provides first-hand information which are based on scientific evidence as well as utilized to effect a positive weight loss/wellness goal. My background includes as well degrees in Biology (Human Physiology, Fitness and Genetics) from a World-renowned University. Currently pursuing higher Degrees

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