Are you tired of doing crunches?

Good because we have a killer ab workout that requires no crunches.

We are not huge fans of crunches. To be honest, we never really do formal crunches, ever. We like to work our abs and core differently.

Plank is one of our favorite ab exercises.

We love it because it not only works your abs but it really engages the full body. Planks ultimately can work every single solitary muscle in the body. How awesome is that? We think that’s pretty cool and that’s why we do planks.

Pregnant and post partum ladies only do them if you feel comfortable. Side planks or planks on a chair are great options to do.

plank core workout for flat stomach


16 minute plank core cardio interval workout for a flat stomach.

A Gymboss Interval Timer mini max is the only equipment needed for this interval workout. We used the mini max because it allows you to do multiple intervals in one round.  And this plank cardio workout has 4 intervals!

plank core cardio home workout purely training

To get the most of your ab workout it’s great to include cardio, which is why this workout is a complete package!

Cardio is a key part to getting a flat stomach and this workout has two cardio moves that also target the lower abs.

Mountain climbers and high knees!

What else can you do to get a flat stomach? Eat right and keep your stress down!  Fitness, nutrition and lifestyle are the 3 things you need to help get the body you desire. You need to have control of your stress in all those areas to see results. Stress is a huge player in getting the results you want. Keep that in mind.

Okay, are you ready for your core-engaging cardio workout?

Great! Here is your core cardio workout breakdown:

Don’t forget to PIN this workout to try this week and let us know how you liked it!

Purely training core cardio workout 59 purelytwins

Purely training core cardio workout 59 purelytwins (click for printable)

We suggest for different fitness levels:

B-fits (beginner peeps):   If 30 seconds is too much reduce down to 20 seconds of work. Omit the jumping for high knees and march in place. Follow our modifications in the intro video. Do plank on your forearms. For mountain climbers, omit the jumping and do a basic tummy tuck.

A-fits (advanced peeps):  Push yourself with going for speed. Limit your breaks.

FIT moms (pregnancy and post partum recommendations) :  Do the modifications mentioned in the video. If you cannot complete the full workout, 2 rounds of each part instead of 4. If 30 seconds is too much reduce down to 20 seconds of work. Omit the jumping for high knees and march in place. Take breaks when needed! Go at a slower pace during the cardio parts of workout. Do side planks for the plank cross overs. Do mountain climbers on chair.

pregnancy core cardio workout purely twins

Is this workout safe for pregnancy? Yes!

Having a strong core it can help with posture and back pain. Both important as you have a growing belly 🙂

Follow along with Lori for any modifications, here is the pregnancy printable –> pregnancy purely training 59 core cardio  (click for your printable)

It’s very important to have a strong core during pregnancy and post pregnancy!  And always honor your body.

Warm-up and then come workout with us.

*disclaimer: make sure to consult with your doctor before trying anything new with your workout routine. 

We hope this workout has helped and inspired you to fall in love with planking.

 Here are some more plank workouts to help you get a strong core:


Collection of plank workouts

12 minute core cardio plank workout12 minute core cardio plank workout

10 minute plank workout

18 minute killer ab workout

18 minute killer plank workout

Happy core training!


Lori and Michelle

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26 thoughts on “16 minute plank core cardio purely training #59 workout

  1. thanks for always sharing your workouts girls! much appreciated 🙂

    Posted on April 28, 2014 at 9:22 am
    1. 😉 we love to do it!

      Posted on April 28, 2014 at 12:27 pm
  2. Love planks because they are so effective! You can get a great workout in a short amount of time.

    Posted on April 28, 2014 at 9:37 am
    1. agree!!

      Posted on April 28, 2014 at 12:28 pm
  3. I loooove planking! It’s the perfect low impact/full body exercise for me! Plus, I love that I can do it anywhere!

    Posted on April 28, 2014 at 10:11 am
    1. same here Liz!

      Posted on April 28, 2014 at 12:28 pm
  4. killin’ it as always ladies! 🙂

    Posted on April 28, 2014 at 10:18 am
    1. thanks sweetie!

      Posted on April 28, 2014 at 12:28 pm
  5. Great collection of core workouts, I am always on the lookout for new plank variations and these are good ones! It was actually you guys that got me planking for extended periods of time and its seriously the best thing for abs! So thank you

    Posted on April 28, 2014 at 11:03 am
    1. awesome Georgia, so happy to hear this!

      Posted on April 28, 2014 at 12:28 pm
  6. Planks are the best, I agree! And I love that they’re doable when pregnant, too. You two are so cute in your matching workout gear!

    Posted on April 28, 2014 at 2:25 pm
    1. 🙂 thanks sweetie!! yay for planks for pregnancy!

      Posted on April 28, 2014 at 4:26 pm
  7. Chocolate cake sounds delicious – even more so when it’s guilt free! Thankful that cocoa power is such a rich ingredient that it just needs balanced out with a little sweetener to keep a great flavor.

    Posted on April 28, 2014 at 3:06 pm
  8. Looks like a great plank workout! I used to hate planking but continued to do them until one day I realized the arent so bad after all! Thanks ladies!

    Posted on April 28, 2014 at 3:09 pm
  9. Awesome collection of core work! Thank you! I have actually been looking for some new core moves to help with my running and these look great!

    Posted on April 28, 2014 at 4:43 pm
  10. These are all great core workouts I will definitely have to bookmark! I prefer planks over crunches…and I especially love dynamic moves like the leg swing planks you have here. I’ll have to try these out this week!

    Posted on April 28, 2014 at 6:18 pm
  11. You ladies are seriously the reason that I don’t have a gym membership anymore. I never realized how intense of a workout I could get in my own home (or office during my break haha) You guys provide some serious inspiration!

    Oh, and LOVE all things plank. <3


    Posted on April 28, 2014 at 9:35 pm
    1. thank you Jordan!!! this means so much to us 🙂 you just put a huge smile on our faces!! xoxo

      Posted on April 29, 2014 at 7:02 am
  12. Love planks! Must try!

    Posted on April 29, 2014 at 6:28 am
  13. Love planks in all their varieties! Thanks for sharing 🙂

    Posted on April 29, 2014 at 9:17 am
  14. I think you mean 15 seconds rest in the graphic not 15 seconds work. Can’t wait to try this – sure it will kick my butt like all your workouts do!! 🙂

    Posted on April 29, 2014 at 10:55 am
    1. Megan correct, sorry about that.

      Posted on April 29, 2014 at 2:00 pm
  15. Just finished this workout! I love all the workouts you guys post, I actually stopped going to CrossFit just recently and started doing the purely life workouts. They are the perfect intensity and so effective 🙂 Thanks for doing what you do.

    Posted on June 7, 2014 at 8:20 pm
  16. Just tried this workout, it’s totally awesome!!! Not only am I already feeling my abs, but my arms and legs as well! I really enjoy your ladies’ workouts, thank you so much for sharing! 🙂

    Posted on December 15, 2014 at 4:10 pm