10 minutes of cardio

Looking for a quick and effective workout to activate your core?

Join Coach Neesha from the Betty Rocker team as she sculpts your abs and gets your heart pumping with this 10-minute cardio core workout!

Coach Neesha is a NASM Certified Personal Trainer and Team Betty Rocker Coach.

We are using tabata format today! Tabatas are very popular with us rock your life Workout sessions because you can work out hard in short intervals (0:20 only) with shorter rest periods (0:10), then repeat for four minutes without a break.

This exercise is like 21-day fast core challenge rock your lifea great challenge when you’re pressed for time and want to focus on core strength!

Come see this fun format today!You don’t need any equipment, so join Coach Neesha and let’s #stopdropandbettyrock!

take 21-day fast core challenge In Rock Your Life, organize workouts like these into a plan! Perfect if you’re pressed for time and want to focus on strengthening your core with a workout under 15 minutes! Start this challenge today!

Click to expand and view all workout instructions

Equipment: Optional elevated surface
Format: In each tabata, perform each movement for 0:20 and rest for 0:10. Repeat for a total of 4:00.

Tabata 1:

hiker

Start in a high plank position with shoulders stacked over wrists, core braced, neutral gaze (not looking up or down) and flat back.
Using your core to drive the movement, alternately moving your knees toward your chest.
MOD 1: Perform this move with your hands on a raised surface.
Method 2: Reduce impact by having the climber run out and alternately bring the knees closer to the chest.

keep hollow

Begin lying on your back with your knees bent and your feet on the floor with your core braced so your lower back touches the mat.
Reach your arms next to your ears and use your core to lift your shoulders off the mat, hovering your legs extended over the mat.
Hold for the allotted time, focusing on keeping your lower back in contact with the mat and keeping your shoulders lifted.
MOD 1: Bend the knees and let them lightly touch the mat, or let them hover away from the mat.
Method 2: Extend your arms toward your body and toward your legs, or place your hands behind your head for support, being careful not to pull your neck.

Tabata 2:

Tuck Jump/Box Jump

Start by standing on the box (or any sturdy elevated surface) you’ll be jumping on.
Using a supporting core, gently bend your knees and drive through your heels to explode the balls of your feet into the box (propelling you with your arms and landing lightly on the balls of your feet), squeezing your glutes as you stand upright.
Jump or back and repeat for the allotted time.
Method 1: Reduce impact by canceling the jump and taking the steps alternately with your legs, keeping an eye on your heels as you step onto the box.
MOD 2: If you don’t have a box to jump on, do tuck jumps:
Begin standing with feet hip-distance apart, core braced, and chest straight.
Squat down slightly into quarter squats and perform explosive jumps through your glutes.
Keeping your torso upright, bring your knees in toward your chest as much as you can during the jump, then land as light and quiet as possible.
Use your arms to aid momentum, or place your hands at approximately chest level as a guide for your knee height.

cross cross side

Begin by standing up straight with feet hip-distance apart, core braced, and chest straight.
With hands behind your head and elbows splayed, twist your torso and use your core to push your right knee up and across, tapping your left elbow. Note that you want to keep your chest straight.
Repeat on the other side.
Now lift your right knee and tap your right elbow for an oblique crunch, then repeat on your left side.
Continue to alternately cross your knees to touch the opposite elbow and squeeze the ipsilateral knee laterally to the elbow for the allotted time.

Support your workout Berry Green Protein!

It combines 15 superfood greens, greens and fruits with 18 grams of protein. It tastes amazing and you can simply mix it with water or add it to smoothies or baked goods!

Great job, rock star! Get in touch with me and Coach Neesha and let us know which move is your favorite. We’d love to hear from you!

Check out these progress photos of Bailey, a rock your life Members who have achieved amazing sustainable results over the past 2 years through supporting the community and continuing to participate in fitness classes and challenge programs.

“I’ve been doing a Betty Rockers workout since July 2020. I took a progress photo today to see how far I’ve come! First picture is from 7/2020, updated picture is from 05/2022. 40 lbs down.. lost inches! This workout plan along with a healthier lifestyle has truly changed my body and mind! I’m currently doing the bikini body challenge and it kicks my ass! If only this mom of 3 could do it , you can do it too!!”

Wondering where to start?

I have a plan for you! Actually I have many 30 day challenge You can take one every month of the year and still not get it all!you can find All My Amazing 30-Day Home Workout Challenges in rock your life – Plus my Betty Rocker team of trainers and I teach 5 new classes every week in case you want to work out with us outside of the schedule.