How This Cardio and Core Fitness Workout Could Boost Your Overall Health

Depending on your fitness level, you can use this to get started or give yourself an easy day. This workout gets the heart pumping and works the entire core system (from hips to shoulders), which is safe and effective for most people. There are also easier options if you cannot do something for each element of this workout.

The following workout is a typical routine of a warm-up, workout focus (cardio/core) and cooldown. To help you even more with your health and wellness, there is extra credit for daily walking after meals.

Run/walk one mile or bike for 10 minutes: Take 10-15 minutes and walk, mixing walking and jogging every other minute, or bike if you prefer nonimpact cardio. Then take a few minutes and do some basic stretches for the legs, arms and back with toe touches, thigh stretches, stomach stretches and shoulder stretches.

Mix cardio with core: You can complete the cardio section and do the following core section separately if your facilities require it. Walk, bike, jog, swim or do other cardio for 20 minutes, but do any of the following core activities every five minutes for two-minute sets. If you do the 20 minutes of cardio all at once, add 8-10 minutes of the core circuit below:

Core circuit (videos available):

• Reverse push-ups 20
• Birds 20
• Arm haulers 20
• Flutter kicks 20
• Swimmers 1 minute
• Side plank 1 minute (right)
• Plank 1 minute
• Side plank 1 minute (left)

This core circuit focuses on often neglected core-system areas, as most will assume that core means abdominal/stomach muscle exercises only. Many will work their abs but neglect their lower back. Many will work their chest and shoulders, neglecting their upper back or rear shoulder girdle. These safe calisthenics-based exercises will help you rebuild the foundation of a balanced and working core system.

Adding weightlifting to this process is another progression you can add with exercises such as lifts, squats and farmer walks. These can be done with dumbbells, kettlebells or barbells if you are ready for more weighted exercises that work the entire core system.

Cooldown: After the cardio/core circuit or individual sections, take 5-10 minutes and stretch as needed, especially the muscles that are getting worked. Many will skip warm-ups and cooldowns, so take a few minutes to restore your body temperature. This can be achieved through a low-intensity cooldown that matches your activity. Doing this helps your body redistribute blood and promote overall well-being, leaving you feeling better after a workout.

Walk after every meal for 10 minutes: As little as a few minutes of walking after eating can help with blood sugar and digestion, a recent study suggests. Pump those numbers up and shoot for 10-15 minutes after every meal in your day, if possible. This can help with mood, improve circulation and boost post-meal energy and alertness.

If you want to get moving again and start a fitness program, consider programming that involves intermittent cardio activities for 5-10 minutes at a moderate pace, followed by quick sets of other exercises. This can be a way to get more done in less time. Repeat this rotation of exercises a few times and build up to an hour if you can perform and invest that much time into your training.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.