A core-only interval session: five floor movements, three rounds, 30 seconds on and 15 off. No jumping and no noise — it works in a flat with neighbours below.
| Warm-up | 30s |
|---|---|
| Work | 30s |
| Rest | 15s |
| Rounds | 3 |
| Exercises | 5 |
| Rest between exercises | 30s |
| Total time | 12:40 |
The core works differently from the muscles that move you around — most of its job is resisting movement rather than creating it. So the list is built around holds and anti-rotation work rather than repetitions, and the short 15-second rest keeps tension high across the whole session.
Anyone wanting to train their midsection specifically, or needing a session that makes no noise. It pairs well as a finisher after a leg or upper-body day.