Cardio and core strength training, with no equipment required? Say no more.


Looking for a high-energy routine designed to tone and sculpt every inch of your abdominals? This workout will hit your core from all angles. Go all out for each sprint with a rest in between for maximum results-you'll get all the strength and endurance benefits from this high-intensity interval training workout. There are plenty of benefits of HIIT, and this workout proves that there's no need to spend hours in the gym when you optimize your workouts. (Get the most out of your workout with these 5 ways to make your workout work harder.)

HIIT routines will push your endurance and make you feel the burn, but don't worry-you'll draw strength from LeJon's fun and spirited encouragement in this Grokker class. This is a challenging routine and a great complement to any fitness regimen. (Looking to amp things up? Try our 30-Day Running Challenge.)

Workout Details: No warm-up or cool-down included (but feel free to add your own). You need no equipment to get started. Complete three circuits of these six exercises. Perform each exercise for 45 seconds with 20 seconds rest in between.

  • Bicycle
  • Side-to-Side Plank
  • Camel Stretch
  • Side Planks
  • Core Rotations
  • Heel Clicks

About Grokker

Interested in more at-­home workout video classes? There are thousands of fitness, yoga, meditation, and healthy cooking classes waiting for you on, the one-stop shop online resource for health and wellness. Plus SHAPE readers get an exclusive discount-over 40 percent off! Check 'em out today!

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