This 20-Minute Cardio and Core Workout Will Start Your Week Off Right

In the first of aSweatLife’s special Pride Month workouts, Jenna Coker-Jones brings her cheerleader spirit and high vibes to a heart-pumping Tabata workout. In just 20 minutes, you’ll get your heart rate high as we celebrate the LGBTQIA+ community through sweat. All you need is a mat and your water bottle, and modifications will be suggested throughout the workout. 


0-2:30: Warm up

  • Seal jacks
  • Squats
  • Sunge stretches.

2:30-7:00: Tabata extended warm-up

  • Skaters
  • Hollow rocks
  • Tuck jumps.

7:00-7:35: Rest

7:35-17:35: Tabata circuit, alternating 20 seconds on, 10 seconds off, 2x per movement

  • Bearcrawl hold with alternating leg kickback
  • Power X jumps
  • Star reaches
  • 4 uppercuts + 2 sumo squat jumps
  • 2 pushups + 2 knee tuck jumps
  • Heel taps
  • Regular to rev burpee
  • Lateral shoot thrus
  • Plyo lunges

18:00-19:00 Finisher

19:00-20:00 Moment of mindfulness and breath, cool down

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Move Workouts

About Kristen Geil

A native of Lexington, Kentucky, Kristen moved to Chicago in 2011 and received her MA in Writing, Rhetoric, and Discourse from DePaul while trying to maintain her southern accent. Kristen grew up playing sports, and since moving to Chicago, she’s fallen in love with the lakefront running path and the lively group fitness scene. Now, as a currently retired marathoner and sweat junkie, you can usually find her trying new workouts around the city and meticulously crafting Instagram-friendly smoothie bowls. Kristen came on to A Sweat Life full-time in 2018 as Editor-in-Chief, and she spends her days managing writers, building content strategy, and fighting for the Oxford comma.