The 15-Minute Cardio & Core Circuit

Shane Barnard, JD
by Shane Barnard, JD
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The 15-Minute Cardio & Core Circuit

Over the past couple months, we’ve been guiding you through a series of dynamic workouts designed for your busy life — 15-minute routines that you can do anywhere. (Check them out here.)

This time around, we’ve got a combination cardio and core workout that also takes only 15 minutes, is easy to do and, best of all, requires no equipment.

This workout is divided into three separate five-minute workouts that combine intervals of cardio and core exercises. You can complete one set of each back-to-back for a 15-minute workout or two sets for a 30-minute workout. Each workout starts with 90 seconds of cardio exercises, followed by two minutes of core work, then finishes with another 90 seconds of cardio.

Follow along with the video above. Start with a dynamic warmup of torso rotations, arm circles, squats, knee tucks, bottom kickers and lunges. Complete 8–10 repetitions of each, moving through your full range of motion to warm up the body and prepare for the workout.

For the cardio portion, set your timer for 45 seconds, then repeat,  for 90 seconds of total work. For the core portion, set it for 60 seconds of work and 10 seconds of recovery, then repeat.




As with any exercise program, consult with your doctor.

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at


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