Cardio Core Intervals

Stand tall with your feet hip-width apart and your weight even across both feet. Draw your shoulders down and lengthen through the crown of your head. Rest your gaze on a fixed point on the wall ahead. Position yourself near a wall or chair if you'd like something to steady you.

1. Inhale — shift your weight onto your left foot and press it evenly into the floor.
2. Exhale — lift your right knee toward hip height, keeping your torso tall and your standing leg stable.
3. Lower the right foot and lift the left knee, alternating in a slow, steady march while your gaze stays on your fixed point and your breath stays even.
4. Keep the rhythm controlled, letting each foot settle onto the floor before the next lift.

• Keep your torso upright and tall; avoid leaning back as the knee rises.
• Rest your gaze on one fixed point ahead to hold your balance.
• Lift each knee only as high as you can while staying level through the hips.
• Keep a wall or chair within reach if needed until your rhythm feels secure.

Stand tall with your feet hip-width apart and your arms bent at your sides, elbows close to your ribs. Keep your chest lifted, your core engaged, and your gaze forward.

1. Drive your right knee up toward hip height while your left arm swings forward in an easy running rhythm.
2. Return your right foot to the floor, landing softly on the ball of the foot, then immediately drive your left knee up as the arms switch.
3. Continue alternating knees at a steady, even pace, staying light on the balls of your feet.
4. Keep your torso tall and your breath flowing steadily as the rhythm continues.

• Stay light on the balls of your feet and let each landing be soft and springy.
• Keep your chest lifted and your torso tall rather than leaning back as the knees rise.
• Lift the knees to a height that suits you; the steady rhythm matters more than the height.
• Let your arms drive in an easy running rhythm and keep your breathing even.

Stand tall with your feet hip-width apart and your arms bent at your sides in a light running position. Keep your chest lifted, your core engaged, and your gaze forward.

1. Curl your right heel up toward your glute by bending the knee, letting your arms swing in an easy running rhythm.
2. Return your right foot to the floor, landing softly on the ball of the foot, then immediately curl your left heel up toward your left glute.
3. Continue alternating heels at a steady, even pace, keeping your knees pointing down toward the floor.
4. Keep your landings light and your breath flowing steadily as the rhythm continues.

• Stay tall through your torso; the movement lives in the lower legs, not in a forward lean.
• Land softly on the balls of your feet to keep each contact light and quiet.
• Curl the heels toward your glutes to a range that suits you, keeping the pace even.
• Keep your knees pointing down and let your breathing stay steady.

Stand tall with your feet hip-width apart and your knees soft. Shift your weight onto your right foot, keeping your chest lifted, your core engaged, and your gaze forward.

1. Bend your right knee and push off your right foot, bounding laterally to the left to land softly on your left foot.
2. Let your right leg sweep behind your left as you land, bending the left knee to absorb the landing, and swing your arms across your body for balance.
3. Exhale — push off your left foot and bound back to the right, landing softly on your right foot with the left leg sweeping behind.
4. Continue bounding side to side at a steady, controlled rhythm, keeping each landing light.

• Land softly on the ball of the foot with a bent knee, letting the hip and thigh absorb each landing.
• Let your landing knee track over your toes rather than caving inward.
• Swing your arms across your body to help balance and guide each bound.
• Keep the pace controlled and your breath steady; smooth beats fast here.

Start in a high plank with your hands directly under your shoulders and your body in a straight line from the crown of your head to your heels. Spread your fingers wide, press the floor away, and engage your core so your hips stay level.

1. Draw your right knee in toward your chest, keeping your hips low and level.
2. Return your right foot to the plank, then draw your left knee in toward your chest as the legs switch.
3. Continue alternating knees at a steady, controlled pace, keeping your shoulders stacked over your hands.
4. Keep your hips level and your breath flowing steadily as the rhythm continues.

• Keep your shoulders stacked over your wrists and press the floor away throughout.
• Keep your hips low and level rather than piking them up or letting them sag.
• Move at a steady, controlled pace and let each foot touch down lightly.
• Keep your core engaged and your breath flowing in an even rhythm.

Lie on your back with your hands resting lightly behind your head. Lift your feet and bend your hips and knees so your shins are parallel to the floor. Curl your head and shoulders gently off the mat and press your lower back toward the floor.

1. Exhale — rotate your torso to bring your right elbow and left knee toward each other while extending your right leg long.
2. Inhale — return through center with control.
3. Exhale — switch sides, bringing your left elbow and right knee together while extending the left leg.
4. Continue alternating in a smooth, pedaling rhythm.

• Rotate from your torso and ribs so the elbow follows the turn rather than reaching across on its own.
• Keep your lower back pressed toward the mat; extend the straight leg only as low as you can hold that contact.
• Let your hands cradle your head without pulling on your neck.
• Move at a controlled pace rather than racing through the reps.

Start face-down and set your forearms on the mat with your elbows directly under your shoulders and your forearms pointing forward. Tuck your toes under and lift your hips until your body forms one long line from the crown of your head to your heels. Draw your belly gently in and set your gaze at the floor just ahead of your hands.

1. Press your forearms and toes into the floor and lift your knees, holding your body in one straight line.
2. Draw your navel toward your spine and squeeze your glutes so your hips neither sag toward the floor nor pike up toward the ceiling.
3. Hold the position, breathing steadily into your ribs and keeping your midsection from dropping.

• Keep your neck long by gazing just ahead of your hands rather than dropping your head or lifting your chin.
• Press the floor away through your forearms so your shoulders stay broad, not collapsed between the blades.
• Hold one straight line from head to heels; if your hips start to sag or lift, reset the position.
• Breathe evenly throughout rather than holding your breath to brace.
• To reduce the load, lower your knees to the mat and hold the same straight line from head to knees.