The bear crawl HIIT workout  builds raw functional strength and control from shoulders to core. It’s primal, tough, and incredibly effective for coordination. The Workout Format: 40 seconds per move 20 seconds rest between 3 rounds total 1 minute rest between rounds Moves: Bear Crawl (Forward and Back) Isometric Bear Crawl Hold Plank Shoulder Taps Benefits of This Bear Crawl HIIT Workout Bear Crawl:  Develops coordination, strength, and cardio. Isometric Hold:  Improves brac

This one’s about movement and speed. The core cardio HIIT workout  fuses heart-pumping intensity with core control — perfect as a finisher or standalone quick burn. The Workout Format: 30 seconds per move 15 seconds rest between 3 rounds total 1-minute rest between rounds Moves: Mountain Climbers Cross-Body Mountain Climbers High Plank Toe Taps Benefits of This Core Cardio HIIT Workout Mountain Climbers:  Boost cardio and strengthen hip flexors. Cross-Body Climbers:  Add rota

The final workout in this series shifts from the floor to standing strength. This wall sit HIIT workout  challenges your legs, glutes, and core together, improving endurance and balance through isometric control. The Workout Format: 45 seconds per move 15 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Marching Wall Sit Single Leg Wall Sit Wall Sit Hold Benefits of This Wall Sit HIIT Workout Marching Wall Sit:  Builds dynamic core engagement and

Your glutes don’t just need power - they need control. This glute stability HIIT workout  blends mobility and balance to train your hips, core, and spine to move together smoothly. It’s a perfect session for recovery or as an activation warm-up before heavier training. The Workout Format: 40 seconds each move 15 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Bird Dog Cat Cow 90/90 External Hip Rotation Benefits of This Glute Stability HIIT Worko

Unlock Your Potential with the 12-Week Core Progression Programme The 12-Week Core Programme is your complete system for building strength, discipline, and control. It’s designed for real people who want lasting results. This is not a quick-fix ab challenge. Instead, it’s a structured core training programme that strengthens your foundation, sharpens your focus, and keeps you consistent week after week. Whether you train at home or in the gym, every session in this Core Pro

A strong core starts from the ground up - literally. This bridge HIIT workout  connects your abs, glutes, and hamstrings to create powerful, stable movement. Perfect for improving posture and lower-back strength while firing up your posterior chain. The Workout Format: 35 seconds each move 15 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Glute Bridge Pulse Glute Bridge March Heels Elevated Glute Bridge Benefits of This Bridge HIIT Workout Glute

How you getting on, Troops? In Part 1, we talked about how people fail when they treat fitness like a 4-week plan instead of a lifestyle. Now let’s talk about another big one - overcomplicating it. Too Many Rules, Not Enough Action Everywhere you look, someone’s telling you what you must do to get fit. Track every gram. Fast till noon. Cut carbs. Do 10,000 steps. Drink this shake. Buy that supplement. No wonder people get stuck. They spend more time trying to build the perfec

Most people fail to get fit because they treat it like a 4-week plan instead of a lifestyle. In this post, Ross explains why the quick-fix mindset holds you back, shares Lee Duncan’s 12-week transformation story, and shows how to start building habits that last.

How you getting on, Troops? Every so often, a client’s story perfectly sums up what Mind Core Fitness is all about -consistency, mindset, and genuine change. This one’s about Scott Grant, a 53-year-old man who decided to take control of his health and dropped a life-changing 25 kilograms along the way. When Scott first came to me late last year, he wasn’t in a good place. He was tired of his old habits and told me straight - he’d had enough and needed someone to keep him acco

How you getting on, Troops? Let’s talk about something simple that actually works - prioritising protein for fat loss. I see too many people tracking every gram of carbs and fats like accountants, yet skipping the basics that actually move the needle. I’ve been there myself, trying to micro-manage every macro until it became more stress than success. Now I keep it stripped back - protein, steps, and strength. It’s how I train, how I coach my clients, and it’s what works lon

Taking control of your health is one of the best decisions you can make. You want to feel stronger, more energetic, and mentally sharp. Virtual fitness programs offer a powerful way to achieve these goals. They bring expert guidance right to your home, making fitness accessible, flexible, and effective. I’m here to show you how to transform your health with these programs and why they might be the perfect fit for your lifestyle. Why Choose Online Fitness Programs? Online fitn

To finish the Control & Stability block, we’re combining front and back core training for complete balance. This core stability HIIT workout  strengthens your abs, glutes, and lower back — essential for posture and power. The Workout Format: 40 seconds per move 20 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Knee Tucks Leg Raises Superman Hold Benefits of This Core Stability HIIT Workout Knee Tucks:  Strengthens lower abs and coordination. Le

If you want a core that can handle anything, the hollow body position  is where it starts. This hollow body HIIT workout  develops total-body tension, teaching your abs to stay braced against movement — the foundation of real strength. The Workout Format: 35 seconds work per move 15 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Hollow Body Hold Hollow Body Rock Bent Hollow Hold Benefits of This Hollow Body HIIT Workout Hollow Body Hold:  Streng

If your goal is better control, not just a burn, the dead bug HIIT workout  is the perfect place to start. It trains your core to stay solid while your arms and legs move, improving coordination, posture, and overall strength. The Workout Format: 30 seconds each move 15 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Dead Bug Single Leg Drop Flutter Kicks Benefits of This Dead Bug HIIT Workout Dead Bug:  Builds deep stability and teaches yo

Ready to take your ab training up a level? This advanced ab HIIT workout  combines challenging leg lift and V-up variations that demand serious control and strength. If you’ve mastered the basics, this is your next step. The Workout Format: 40 seconds per move 20 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Single Leg V-Up Straddle Leg Lift Hip Raises Benefits of This Advanced Ab HIIT Workout Single Leg V-Up:  Targets abs with extra balance ch

If you want a balanced midsection, you can’t just train the six-pack muscles. Your obliques — the muscles down the side of your core — are essential for rotation, balance, and overall strength. This oblique HIIT workout  will challenge your side abs with three killer moves. The Workout Format: 35 seconds work per move 15 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Russian Twist Heel Touches Alternating Cross-Body V-Up Benefits of This Oblique

When most people think of ab training, they think of crunches — and for good reason. Done correctly, crunch variations are still one of the best ways to build core strength and definition. In this crunch HIIT workout , you’ll combine three crunch-based moves into a fast-paced 10-minute circuit that hits your abs from multiple angles. The Workout Format: 30 seconds each move 15 seconds rest between moves 3 rounds total Rest 1 minute between rounds Moves: Crunch Reverse Crunch

Time to take your plank training to the next level. In Part 3 of the Core HIIT Series, we’re targeting the obliques and rotational strength  with three side plank variations. This plank HIIT workout  is designed to carve out your side core, improve spine stability, and give you serious midsection endurance - all in under 10 minutes. The Workout Format: 45 seconds work per move 15 seconds rest between moves Perform on both sides (where applicable) 3 rounds total Rest 1 minute

Plank HIIT Workout – Core HIIT Series (Plank & Stability Part 2) Planks aren’t just about holding still — once you add movement, your core has to fight harder to stay strong. That’s where this plank HIIT workout  comes in. In Part 2 of our Core HIIT Series, we’ll push your abs, shoulders, and obliques with three dynamic plank variations that will challenge strength, balance, and stability in just 10 minutes. The Workout Format: 40 seconds work per move 20 seconds rest between

If you’re short on time, this plank HIIT workout  is a perfect way to build stability and core strength in under 10 minutes. And if you’re serious about building a strong core, you need more than endless crunches. Stability is the foundation of real core strength - and planks are where it all begins. This quick Plank & Stability Core HIIT  workout takes just 10 minutes and will train your abs, obliques, and lower back to stay strong under pressure. No equipment needed, just y