Intermediate Core Blast for Fat Loss
A 45-minute intense workout designed to target core muscles and promote fat loss through a combination of strength and conditioning exercises.
core
fat-loss
intermediate
workout
strength
Core
full
10/21/2025•0 views•intermediate•45 min
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
mat
Form Instructions
Start on your forearms and toes, with your body in a straight line from head to heels.
Keep your elbows directly under your shoulders.
Engage your core by pulling your navel towards your spine.
Hold the position, maintaining a flat back and avoiding arching your hips.
Russian Twists
Details
Sets
3
Reps
15-20 per side
Rest
30s
Equipment
medicine ball or dumbbell
Form Instructions
Sit on the floor with your knees bent and feet flat on the ground.
Lean back slightly to engage your core, keeping your back straight.
Hold a medicine ball or dumbbell with both hands in front of your chest.
Rotate your torso to the right, bringing the weight beside your hip, then rotate to the left.
Keep the movement controlled and focus on using your core.
Leg Raises
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
mat
Form Instructions
Lie flat on your back with your legs extended and arms at your sides or under your hips for support.
Keeping your legs straight, lift them towards the ceiling while engaging your core.
Lower your legs slowly back down until they're just above the floor, then lift again.
Avoid arching your back; keep it pressed into the mat.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands directly under your shoulders.
Engage your core and drive your right knee towards your chest.
Quickly switch legs, pulling the left knee towards your chest.
Alternate your legs at a high speed while maintaining a strong plank position.
Bicycle Crunches
Details
Sets
3
Reps
15-20 per side
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees lifted to a tabletop position and hands behind your head.
Engage your core and lift your head, neck, and shoulders off the ground.
Extend your right leg while bringing your left elbow towards your right knee.
Switch sides in a pedaling motion, driving your right elbow to your left knee, and keep alternating.
Flutter Kicks
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your hands at your sides or under your lower back for support.
Lift your legs off the floor about 6-12 inches, keeping them straight.
Alternate kicking your legs up and down in a controlled manner, engaging the core.
Keep your lower back pressed against the floor.
Similar Workouts
Intermediate Full-Body Workout
A balanced workout plan targeting all major muscle groups designed for intermediate fitness levels, promoting general fitness and endurance.
intermediate0 views
Full Body Fat Loss Workout
This 45-minute intermediate full-body workout is designed to help you burn fat while using minimal equipment. It incorporates bodyweight exercises that improve strength and endurance, ensuring an efficient session to promote fat loss.
intermediate0 views
15-Minute Full Body Fat Loss Workout
This intermediate workout is designed to engage multiple muscle groups to aid in fat loss. With minimal equipment needed, you can do this workout in the comfort of your own home.
intermediate0 views