An Oblique Muscles and Cardio Burner

You can ditch the dumbbells for today’s cardio and core session: This workout is all about using your own bodyweight to challenge your obliques muscles and really get your heart rate up.

This HIIT-based cardio workout is likely going to make you sweat. The key is choosing exercises that work large muscle groups (in this routine, for instance, the squat variation), keeping the work-to-rest ratio high (depending on which option you choose, you’ll be resting no more than 30 seconds between movements), and adding dynamic motion.

While the second cardio workout of this challenge relies heavily on core work—thanks to abs-centric moves like the inchworm and bicycle crunch—you’ll also still recruit muscles in your arms, shoulders, and legs during this session. Plus, the plank-rich focus, in the form of the inchworm and the modified burpee, also works the muscles that improve shoulder stability, which is important for keeping that area safe during pushing movements on strength days.

Keep scrolling to get the details on how to do today’s oblique muscles and cardio burner workout!

The workout below is for day 5 of the SELF New Year’s Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here. (edited) 

WORKOUT DIRECTIONS

Complete each exercise for the chosen work/rest interval:

I = 30 seconds work, 30 seconds rest
II = 40 seconds work, 20 seconds rest
III = 50 seconds work, 10 seconds rest

Rest 60 seconds between rounds. Complete 3–5 rounds.

EXERCISES

• Inchworm
• Squat to Oblique Twist
• High Knee
• Bicycle Crunch

BONUS MOVE

After your last circuit, try the bonus move for 60 seconds.

• Modified Burpee