Can Cardio Assist You To Work Your Core


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“Any muscle that is possibly involved in maintaining [a] neutral spine is therefore a core muscle.” When you do cardio moves that involve some level of instability, the core muscles turn on to protect the spine and prevent potential injury. Not only does that help support your spine, but it also provides big-time benefits for your entire core. Here are five exercises that will put the powerhouse muscles in your core to work when you do cardio. Burpees.

Also known as squat thrusts, burpees are a total body exercise that boosts your heart rate and conditions your heart. This intense exercise also forces your core and abdominal muscles to contract during the leg thrust to stabilize your spine and during the plank portion and the forward. Doing core workouts will train the muscles in your abdomen, lower back, pelvis, and hips to work together, therefore improving every other form of exercise you do. You can tack on the following moves to any cardio routine, no equipment required. So drop to.

Now you might wonder whether you should spend more time doing cardio or emphasize core work. If you have to choose, go for cardio. For best results, train at high intensity. HIIT, plyometrics, and explosive bodyweight movements work both the aerobic and anaerobic systems, leading to fat loss.

The 25-minute routine features nontraditional core and cardio exercises to prevent boredom. You’ll perform some standing and some on the floor, but all of them will hit every inch of your core. Core exercises can help you reach your fitness goals Aerobic exercise and muscular fitness are the primary elements of most fitness programs.

But to have a well-rounded fitness program, consider including core exercises in the mix as well. It’s true you can burn calories doing just about anything that gets your heart pumping—jogging, biking, swimming, dancing, etc. But with this killer cardio routine, you’ll torch more calories while also engaging your deepest core muscles (the ones responsible for tightening up your lower abs ).

Strengthening your core muscles helps stabilize your body and support your spine. Here are 10 exercises to try, whether you’re a fitness newbie or a seasoned pro. Raise your arms overhead while you open your legs out to either side. Repeating this movement for 30 reps. This can build your endurance and get your blood flowing, which may help you think better.

Perform your jacks quickly for a cardio boost and. And combining core work with cardio will do the trick, allowing you to turn up the heat and build a shredded six-pack in the process. Not only are mountain climbers are a great stabilizer and.

List of related literature:

Many of these core exercises are essentially traditional strength training exercises, but when done with the right intention from a standing position they can help develop the integrated strength of all of the muscles that both stabilize and move the core.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Although regular physical activity can help a person maintain muscle mass while losing weight, “spot” exercising, such as performing 100 crunches daily to shrink the abdominal area, does not reduce the amount of fat stored there.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones & Bartlett Learning, 2009

Yes, four to six 30-second sprints burn more fat than 60 minutes of incline treadmill walking.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

A moderate amount of core training is important for lower back health.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Sure, any cardiovascular exercise will help you lose weight, but it will not help you lose fat fast.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

(In this context, core exercises does not refer to exercises targeting the abdominal core.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Training the abdominals is different from training the core.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

One, this allows you to alternate between the upperand lower-body cardio moves to keep intensity high, provide more exercise variety, and manage fatigue.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

No, cardio boosts your mood, keeps your heart and lungs fit, and helps to maintain body weight, especially after a calorie-reduced diet.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

And doing your cardio sessions right after your strength training will render even better results.

“The Supercharged Hormone Diet: A 30-Day Accelerated Plan to Lose Weight, Restore Metabolism, and Feel Younger Longer” by Natasha Turner
from The Supercharged Hormone Diet: A 30-Day Accelerated Plan to Lose Weight, Restore Metabolism, and Feel Younger Longer
by Natasha Turner
Rodale Books, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Yes I am DRENCHED!!!! Your encouraging words definitely got me through the last hip dips and burpees! Loved that thank you so much!!!! You forgot the high five at the end so here it is✋��

  • i am actually a 11 yr old girl but i love doing ur workout cuz its really effective for me, thx joanna ma’am for this video:):D and do come to india whenver u can!

  • Came here after getting much more belly fat after these ongoing festivals ��������.
    Please support me to follow these workouts.�� ����

  • Great, challenging but doable workout.  Love the 45 minute intervals….sweaty and good workout for 30 minutes!! Kept it moving which I love!!

  • I switch from long distance runs to shorter runs n building core. This is one great workout! My arm muscles are showing up more prominently. ��

  • I remember doing this several months ago and now it’s so much easier, I feel so proud because I can see that I have gotten stronger, thank you Joanna!

  • I love this workout, been juggling with every Cardio and Core workout of Joanna’s and this one’s very engaging and challenging. Didn’t make the full circuit for initial 3 days straight but if you really do it dutifully, you’ll actually make it!

  • Hi mam today I’ve performed these exercises and I felt great by doing these which I’ve ever felt by trying another exercises. I am a beginner. May i know does performing these exercises wrongly causes any pelvic pain??

  • This is a good circuit but I didn’t like that you repeat the same exact circuit 3 times through. It gets boring and repetitive. Good energy and coaching though!

  • Workout really works well ����.. plus in video you keep us telling to push yourself harder to meet the goal.. and that motivates me to go further beyond my level.. really m looking forward for more n more workouts like this one❤️

  • A friend of mine used this software to be really sexy
    Do you think it’s okay? ��

  • Hi Joanna i did all these exercises in my first day today, i feel bad for my fats because they’re crying a lot. Your long breaks each circuits had helped me to not feel tired along the way. Those breaks makes your body to gain energy for the next exercises, breathing is really important as i followed your instructions to breathe in and out helped me to do more and more, as u talk during the exercises it feels like you’re motivating me to do more and i can do more so im pushing myself to my limits. My only problem is that i scratched my elbows as i do planks and it hurts a lot any tips to reduce hurting my elbows please?

  • This whole comment section is like the casual conversation between the topper of a class and the others. The others try to coerce the topper into accepting that a particular topic is tough but he diplomatically shoots you down with ” Yeah but its actually interesting and important “

  • Thanks for this good workout, Soh. I just found it. I can’t finish all 40 seconds of some of the exercises yet, but I am going to commit to this workout every other day for 30 days. I like the simplicity, and I feel good at the end. Thanks again.

  • eventhough this is a seriously hard routine, it’s exciting to do it along with Joanna. And I am managing to complete it everyday thinking that i will disappoint her if i don’t.

  • Guys I have a herniated disc and acupuncture helps with pain!!!! Then you can do this a little easier if your doctor/physio agrees you’re at the point where you won’t aggravate the disc bulge.

  • This person has no idea what he is talking about. If you are someone with herniated discs DO NOT do this will end up in a lot of pain

  • Do you have any recommendations for core exercises after a discectomy? I’m fully recovered (3 months) but would like to start core work again.

  • If you have a disc issue above L2, this will be very bad for your body. DO NOT BEND if you have hernations, bulges, protrusion, etc. (will only make worse)

    One Stem cell injection cured by bulging/herniated disk is 2 months. Cost 1k out of pocket.

  • Hi Donovan. It’s great!! I tried it for 20 sec. Didn’t solicit my lower back but used my abs muscle to avoid arching my lower back. Thank you

  • I got in a car accident to and now I have a herniated discs as well. When the doctor told me I had to stop working out I didn’t know what to do. This is helpful I will try tonight and see how it goes. Thank you so much

  • All you people in the comments pretending to be all ” omg this is dangerous omg don’t do this”. Stop spreading false information. There are 2 types of herniated/bulging discs. There is Spinal Stenosis which means you can’ t arch your back, and for that diagnosis this exercise is PERFECT. He did everything correctly and it helps. Second type is degenerative disc disease (which is most common in older people) and that is the one all you people are salty about here in the comments. It’ s when you are in pain bending forward. And for that, clearly, this won’t help.
    But generalising that ” omg this is bad, don’ t do this, instead lay on your stomach”. Well for someone like me, laying on my stomach and doing what you all smartypants are writing in the comments, would leave me paralyzed. So stop spreading fake news.

  • This is a no for me, but if others want to, by all means do so. I have a herniated disc (since 2010). I’ve had cortisone injections, done water therapy, etc. It didn’t work for me. I did physical therapy and it helped a lot. My PT would never do anything like this, nor have I ever seen any PT do this with their patient’s. Thanks for trying, I’ll stick to physical therapy.

  • This is not appropriate with cervical disc issues. Forward bending of the neck with a posterior bulge can worsen symptoms and the issue.

  • Great workout it was really good pace and I was able to follow you all time, and watching you it’s always a pleasure, thanks for sharing

  • If this isn’t helping you, you’re doing it wrong! Do exactly what he says, and what you see him doing! I couldn’t put my pants on while standing without it hurting a little, Now I can do it, I feel my abs getting stronger and also the muscles around the spine getting stronger, of course it’s gonna hurt at first, you’re injured, take baby steps, trust me, a lot of you seem to sound like you knocked it before you tried it, “trust me”
    TRY IT! Im doing it as I type! I’ve tried many other exercises I found online or been told to try! (None of them) have come close to what this has done for me! I brag about my back feeling better now, and I’m only 3 days in, i now brag about my back feeling better, I challenge anyone to do this for 5 days and tell me you don’t feel better!
    By simply laying your arms across your stomach is raising your shoulders! Don’t lift up too much for starters with severe pain! Remember! Baby steps! I beg you to make this work by trying! I had no idea how much back pain really hurt until I injured mines twisting in a basketball game!, and I know my pain is nowhere near what most of you feel, but nothing has worked for me but this! Thanks Donovan

  • I don’t have herniated disc but I have lower back pain.
    In my experience, all crunch and reverse crunch exercises should be avoided as they move the spin and cause back pain.
    Instead, what doesnt hurt the back = isometric exercises like Plank.
    And generally any exercise where you dont move your spine.
    If done strictly, I like what I call the “rower” situp, you keep your legs and torso elevated and open/close like a jackknife.
    But it has to be done very strictly so its not for most people.

  • This is a very poor exercise for people with lower back herniation. It will only increase pain and discomfort. Go check out Dr Stuart McGill back exercises. Good luck!

  • Heres what you should do:
    #1. Stop it getting worse. Make your core muscles super strong.
    Really focus on good posture.
    Never sit unless you absolutely must.
    Do not lift anything.
    #2. Use your mind best you can to ignore the pain. Easier said than done hey?
    #3. Use external ways to reduce pain.
    Ice Packs.
    Pills as a last resort.

    Hope this helps.

  • What if you’re as lucky as me and have 3 hernias (1 in the cervical, 1 thoracic hernia, and lumbar):(:( this exercise would kill my neck but i need to strengthen my upper core i’m told.

  • Since I had a bad back I’ve gained over 200lbs going from 4 to 2 hrs at the gym to 0. I’ve lost 108 by eating right but I have a replaced elbow and d.d.d and horrible back problems. This was hard and became easier

  • For the ppl saying how this is hurting them more or how this position is dangerous..i have only one thing to say. You are delusional or dumb. This is so safe it doesn’t get safer lol after my surgery it was MANDATORY for me to be in this position propped with pillows for a month. Flat back, legs and upper body up. In recovery treatment first exercise you get is to “glue” your back to surface and release bc it strengths u up not hurting u…smh to ignorants
    btw it doesn’t work for me in a sense of i don.t feel my abs r working…maybe i.ll try with legs lowered

  • Thank you, Sir!! My problem is the base of my neck hurts so bad that I can’t hold it. When they let me get the steroid shots in my neck I can do this but only for about a week or two. Is there any other? You’re awesome. Thank you for helping us hobbling one’s ��

  • I’d be travelling on the 7th of August for 35 days and I’ll be challenging myself to do this workout EVERY SINGLE DAY! MUCH LOVE ZANNA!

  • here’s a few things for relieving sciatica pain at home
    Use Chiropractor Spinal Adjustments.
    Consider using Yoga and Stretching.
    Consider using Acupuncture or Massage Therapy.
    Avoid Sitting for Long Periods, keep Moving!
    Consider using Heat Pads.
    (I discovered these and why they work on Zavrins Back Guide website )

  • thank you so much! I was so sad cause yesterday my doctor prohibited working out at the gym, specially abs and legs:( but with this excersises I hope to continue to tone my abs and maybe spinning will help tonning my legs, cause he told me I could still do cardio, and bicycle

  • This video is amazing thank you very much!! I have two suggestions: if you could put a timer in the screen to know how many seconds we have left would be awesome, and the second one, maybe when youre describing the exercise, a small square should appear in one of the corners with the exercise in miniature so we know what we have to do before the countdown starts.

    Amazing again!! Thank you so much!

  • I don’t think so. It hurts to push your back flat to the ground and use your core to pull your legs up if your lower discs are herniated. I wouldn’t try this at all.

  • I could not do one exercise and did each exercise for 35-40 sec. 4-5 sec spent in watching the move. It is great workout and thanks for inspiration.

  • The movement in this video might help your abs but its still flexing the spine forward which is exactly what you don’t want when recovering from a herniated disc assuming it is the most common posterior bulge. For early recovery from disc herniation for core strength you are better starting with exercises that have you face down (so gravity is working in favor of moving your herniation in the right direction)
    and involve lengthening the spine rather then curling it as this exercise does. While the lower part of the back might be flat you are still pulling your head and neck forward into a crunch position which causes flection lower down the spine. This type of movement is typical one of the contributing factors to getting a herniated disc in the first place.

    I would recommend instead starting with bird dog. It works your abdominals but also lengthens and straightens the entire spine at the same time as well as engaging the muscles in your back to provide supporting pressure. I found rather then aggravating my herniated disc Bird Dog actually really really helped with the pain and improved my symptoms significantly. You get a 2 for 1. Increased abs strength to help with core strenth and body posture long term and something that actually helps correct your issue while you are exercising.

  • I have did this routine on and off for couple years..IIITTSS SO GOOD AND THOROUGH!!! You really set the bench mark with this one for other contenders…thumbs up!!!!!

  • Wow…you guys rock! I love this workout and all the other workouts you do. Your workouts are effective and fun. They are not repetitive and I find you are both great to workout with. I find so many instructors who are annoying and yelling at the camera. Please keep your videos coming. Thanks!

  • Following ur exercise to burn belly fat is awesome but I am doing it it’s amazingly amazing, I just loved it ❤️ and hope I will be able to loose belly fats soon.

  • Why did you give this bullshit influencer a platform? She knows fuck all about fitness and pollutes the world whilst calling herself a sustainable traveler. Stop promoting idiots.

  • im little bit sweating…but not like you sissy….i dont know how these exercises are not working for me….or im not working for that correctly….

  • Can’t believe how 30sec of each exercise can be too effective, but I’m gonna do this later and probably be dead afterwards. Looks like an awesome workout, so excited to try this!!

  • Could you please reupload the others Zanna’s videos?? The leg strengthening workout and full Hiit workout are nowhere on YouTube?!

  • This is a baseline Pilates move, which is great…but I have a c3-c4 disc bulge and have lost all muscle strength after three years of mono, Lyme disease, the herniated disc, and extreme stress this exercise is a no-go for my neck, even if I hyper-focus on my abs. Since I have zero ab strength right now, pulling myself up at all is just impossible. I wish there was something that didn’t involve my neck at all.

  • I have degenerative disk disease in my neck and between L3, L4, L5, and S1. For me, the hardest part is getting the pelvic tilt correct before starting this.

  • Is it alright if I do only one circuit of this and one circuit of a different workout video? I get so bored of repeating the same stuff!

  • This is crazy, coz I’ve had abs for ages, i guess just because I’m a skinny teenager but like I worked out and tried to be fit, I didn’t really run much tho at all unless I was playing a basketball game (domestic/social league kinda thing) but I’ve recently started running, mixing between hill sprints and like 3-5km runs and I swear my abs are getting so much more toned it’s crazy, so I was thinking if I was just losing body fat or if they were actually getting stronger, coz like I don’t really have much fat to lose tbh,

  • This is wrong. Running is not only to lose calories > lose fat> get six-pack abs. Sure you can get a six-pack abs without running. But Running makes it faster and it’s because you use your transverse abdominis when you run. More information on this website:

  • A friend in highschool just played soccer, laziest guy i knew for working out. Shredded 6 pack just by playing soccer. I blame genetics, he obviously had good ones

  • I’ve been playing soccer for 16 years and I don’t workout but I do run a lot and I can tell everyone running does work out your abs, I don’t have crazy ripped abs but they are toned out

  • My upper body and chest are perfect. so my arms… But i only see 4 abs and the last 2 are not visible.. that’s because i still got some little fat around my waist and lower belly.. should i just do cardio and run without ab exercise or should i do both? ty

  • I’m a runner and I’m pretty sure that not running and getting a 6 pack is possible but not healthy. Running is very good for you and increases your body’s cardio etc. It decreases the amount of injury’s.

  • I run 2 mails a day, i do 50 perpes 100 push up, 5 minutes blank 100 pull ups. Dailey no Sunday’s. I weight 165 pounds and im 5/7. And im still working on my abs

  • Ive been doing cardio three days on one day off for two weeks now. Twice a day for the last week or so how many calories should i be eating ive been keeping around 1500 what happens if i dont get enough while exercising

  • What are u talking about? U need to burn more fat then u eat.. u need a low body fat percentage to see ur abs �� meaning… CARDIO

  • I make 6km for day and I make 5abs exercise with 10 time each other and 30push ups i have 3 weeks working out will this help me
    thank you