16 minute plank core cardio purely training #59 workout

by purelytwins

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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Meg @ A Dash of Meg April 28, 2014 - 9:22 am

thanks for always sharing your workouts girls! much appreciated 🙂

purelytwins April 28, 2014 - 12:27 pm

😉 we love to do it!

Jojo @ RunFastEatLots April 28, 2014 - 9:37 am

Love planks because they are so effective! You can get a great workout in a short amount of time.

purelytwins April 28, 2014 - 12:28 pm


Liz @ I Heart Vegetables April 28, 2014 - 10:11 am

I loooove planking! It’s the perfect low impact/full body exercise for me! Plus, I love that I can do it anywhere!

purelytwins April 28, 2014 - 12:28 pm

same here Liz!

Linz @ Itz Linz April 28, 2014 - 10:18 am

killin’ it as always ladies! 🙂

purelytwins April 28, 2014 - 12:28 pm

thanks sweetie!

Georgia April 28, 2014 - 11:03 am

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

purelytwins April 28, 2014 - 12:28 pm

awesome Georgia, so happy to hear this!

Laura @ Mommy Run Fast April 28, 2014 - 2:25 pm

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!

purelytwins April 28, 2014 - 4:26 pm

🙂 thanks sweetie!! yay for planks for pregnancy!

JennyV April 28, 2014 - 3:06 pm

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.

Taylor@ LIftingRevolution April 28, 2014 - 3:09 pm

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!

Sara @ LovingOnTheRun April 28, 2014 - 4:43 pm

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!

Kammie @ Sensual Appeal April 28, 2014 - 6:18 pm

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!

Jordan Leigh April 28, 2014 - 9:35 pm

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


purelytwins April 29, 2014 - 7:02 am

thank you Jordan!!! this means so much to us 🙂 you just put a huge smile on our faces!! xoxo

Brittany @ Delights and Delectables April 29, 2014 - 6:28 am

Love planks! Must try!

Paige @ Your Trainer Paige April 29, 2014 - 9:17 am

Love planks in all their varieties! Thanks for sharing 🙂

Megan (The Lyons' Share) April 29, 2014 - 10:55 am

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!! 🙂

purelytwins April 29, 2014 - 2:00 pm

Megan correct, sorry about that.

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[…] workouts!] 16 Minute Plank Core Workout via Purely Twins + Balance and Strength Training via Cotter Crunch + Total Body Dumbbell Superset […]

Maria June 7, 2014 - 8:20 pm

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.

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[…] 16 Minute Planks Core Cardio Workout via Purely Twins […]

Steph B. December 15, 2014 - 4:10 pm

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! 🙂

Komal December 19, 2018 - 7:18 am

Love planks because they are so effective! You can get a great workout in a short amount of time.


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