If you’re looking for a challenge but you’re short on time, our latest Sweat With SELF video will do just the trick. This no-equipment low-impact core workout will fire up your entire midsection and leave you breathless in just 10 minutes.
Led by LIT Method cofounders Taylor and Justin Norris, the workout features a dynamic warm-up followed by eight super-effective core moves. These moves work your abs, yes, but also your internal and external obliques (muscles on the sides of your torso) and transverse abdominis (muscles that wrap around your sides and spine), helping to build deep and comprehensive core strength.
There are several big reasons to care about core strength: As SELF previously reported, a strong, stable midsection is an invaluable asset that can boost your balance, posture, and even help reduce back pain.
Beyond core strength, this workout delivers a mini dose of cardio, thanks to the high-intensity format that encourages you to perform the moves at max effort with little rest. Another reason to love this low-impact core workout: Because there are no jumps or hops, your joints and ligaments won’t take a pounding even as your muscles work hard and your heart rate climbs. (That said, just because the workout is low-impact doesn’t mean it’s right for everyone. If you’re injured or new to exercise, check with your doctor first before giving it a go.)
If you’re all clear to try this sweaty low-impact core workout, grab a mat and water bottle. Then follow along with the video below. Or if you want to work at your own pace, simply keep scrolling for detailed workout directions and GIFs of each move.
Workout Directions
Start with the dynamic warm-up. Do each exercise for 60 seconds.
Then move onto the compound phase. Do each exercise for 60 seconds, taking 10 to 15 seconds to transition between moves.
When you’re done with the compound phase, immediately move onto the core phase. Do each exercise for 60 seconds, taking 10 to 15 seconds to transition between moves.
Finally, complete the finisher for the designated number of reps.
Dynamic Warm-Up
- Marcher x 60 seconds
- Squat to Woodchopper (alternating sides) x 60 seconds
Compound Phase
- Ball Slam (alternating sides) x 60 seconds
- Single-Leg Standing Crunch (left side) x 60 seconds
- Single-Leg Standing Crunch (right side) x 60 seconds
Core Phase
- V-Up x 60 seconds
- Scissor Kick x 60 seconds
- Knee Drive x 60 seconds
- Flutter Kick x 60 seconds
- Bicycle Crunch x 60 seconds
Finisher
- Inchworm to Mountain Climber x 7 reps