You can ditch the dumbbells for today’s cardio and core session: This workout is all about using your own bodyweight to challenge your obliques muscles and really get your heart rate up.
This HIIT-based cardio workout is likely going to make you sweat. The key is choosing exercises that work large muscle groups (in this routine, for instance, the squat variation), keeping the work-to-rest ratio high (depending on which option you choose, you’ll be resting no more than 30 seconds between movements), and adding dynamic motion.
While the second cardio workout of this challenge relies heavily on core work—thanks to abs-centric moves like the inchworm and bicycle crunch—you’ll also still recruit muscles in your arms, shoulders, and legs during this session. Plus, the plank-rich focus, in the form of the inchworm and the modified burpee, also works the muscles that improve shoulder stability, which is important for keeping that area safe during pushing movements on strength days.
Keep scrolling to get the details on how to do today’s oblique muscles and cardio burner workout!
The workout below is for day 5 of the SELF New Year’s Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here. (edited)
WORKOUT DIRECTIONS
Complete each exercise for the chosen work/rest interval:
I = 30 seconds work, 30 seconds rest
II = 40 seconds work, 20 seconds rest
III = 50 seconds work, 10 seconds rest
Rest 60 seconds between rounds. Complete 3–5 rounds.
EXERCISES
- Inchworm
- Squat to Oblique Twist
- High Knee
- Bicycle Crunch
BONUS MOVE
After your last circuit, try the bonus move for 60 seconds.
- Modified Burpee
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Katie Thompson1 Inchworm
- Stand tall with your feet hip-width apart and arms at your sides.
- Bend at your waist and place your hands on the floor.
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and butt engaged. Pause for a second.
- Walk your hands back to your feet and stand to return to start. That’s 1 rep.
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Katie Thompson2 Squat to Oblique Twist
- Stand with your feet slightly wider than shoulder-width apart, hands touching in front of your chest. This is starting position.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels; push your hips back and bend your knees to lower into a squat.
- Come back upright, and use the momentum to bring your left knee in toward your chest. Crunch down toward your knee and twist your torso to the left so that your right elbow taps your left knee. Bring your knee down, and bring your hands back to starting position.
- Squat down again, and repeat the oblique twist on the other side. This is 1 rep.
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Katie Thompson3 High Knee
- Stand tall with your feet hip-width apart, arms extended in front of you.
- Keep your chest lifted and your abs tight as you quickly drive your knees toward your chest, one at a time.
- Move as quickly as you can for a set amount of time.
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Katie Thompson4 Bicycle Crunch
- Lie faceup with your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
- Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
- Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep. Continue to alternate as fast as is safely possible while maintaining your form.
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Katie Thompson5 Modified Burpee
- Stand with your feet feet hip-width apart, core engaged, and hands at your sides.
- Squat and place your hands on the floor so that they’re about shoulder-width apart.
- Swing one leg back in high plank position, and follow quickly with the other leg.
- Repeat the motion, one leg at a time, so you are back into squat position.
- Explode up into standing position, raising your hands above your head but keeping your feet on the ground. This is 1 rep.
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