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12-minute core-burn


This workout has a 12 min circuit which is all about the core! We have 2 timed sessions, with a mix of HIIT lower body exercises and cardio.

Key sections in our video

Introduction to Total Body Weight Core Burn With Femme Fitale

We work our total body in this workout, no equipment necessary just you! The HIIT session  is 30 sec work and 10 sec rest. We recommend 100% effort and complete rest . We have also have included 12 amazing minutes of strengthening your core!

You will need

  • A clear space about 1.8 by 1.2 meters
  • Mat
  • Towel
  • Bottle of water
  • Timer
  • Chair

This workout is suitable for beginner, intermediate and advanced exercisers and variations are demonstrated for those levels in this video. We will focus on good technique and posture.

This workout is 40 mins.

Benefits of HIIT training are:

  • Burns more calories in a short amount of time
  • Increases endurance
  • Increases efficiency

We have included body weight resistance training as it aids in

  • Maintaining strength,
  • Posture
  • Increases one density

We love our boxing as it

  • Burns calories
  • Improves cardio fitness
  • Increases core strength
  • Tones muscles
  • Fun

The exercise for the lower body will tone and tighten

  • Thighs
  • Glutes maximus and minimums
  • Hamstrings
  • Calf

The benefits of abdominal /core exercises

  • Reduce back pain
  • Smaller waistline
  • Improves posture
  • Improves respiratory function
Warm up
  • Mixture of
  • Marching on spot
  • Body Twisting: stop start
  • Star jumps

Why we do a warmup

  • Avoid injury
  • Boost performance
  • Prepare mentally for the workout
Timed Circuit (starts at 4.00)

Set timer for 6 mins and perform the following exercises

  • Squat side raise 10
  • Warrior Pose Hold for 10 sec 
  • Repeat other side
  • Curtsy Lunges 10 hold for 10 sec
  • Repeat other leg
12 min core burn (starts at 13.00)

Each exercise is completed for 30 sec followed by a rest of 10 sec

  • Hollow Rock
  • Toe reaches
  • Bridge hold
  • Table top crunch

We do this 4 times

Surprise Cardio mix (exercises decided by trainer as we go, starts at  28.30)
  • Shuttle runs forward and back, side to side
  • Boxing: double jab cross 10
  • Low Squat step backs 10 each side
  • Boxing: uppercuts
  • High Fives 10
Stretch and Cool down (starts at 35.13)
  • Standing quad stretch
  • Standing hamstring and calf stretch
  • Standing glute stretch
  • Shoulder blade squeeze /triceps stretch
  • Taking arms overhead and lean-to side
  • Bicep stretches
  • Taking arms behind and stretch behind


Congratulations for completing the Total Body Weight workout!  How did you go with the 12 min core session? Can be pretty intense so make sure you have at least one rest day and do extra stretching if need

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