Give Planks Workout {video}

Oh friends, I have a fun workout for you today! It’s only 10 minutes, so it’s perfect for squeezing in during this busy holiday season, and all you need is your own body weight. 

Planks on the beach


Here’s how it goes:

Intervals of 45 seconds on, 15 seconds off

3 high intensity intervals

1 plank

3 high intensity intervals

1 plank

3 high intensity intervals

1 plank

Sounds fun, right? 😉

Tips and Form Cues for HIIT and Planks

Tips: incorporate interval training into your routine when you have a solid cardio fitness base, meaning you can complete 30 minutes of moderate steady cardio most days of the week. As always, modify as needed and check with a doc before making any fitness changes. Just because we’re going for intensity, that doesn’t mean that it needs to be high impact. Feel free to use any of the low-impact modifications we provide, or substitute with your own favorite high-intensity moves.

Give planks workout - Just 10 minutes of heart-pumping HIIT combine with core-strengthening planks will keep your workouts going strong this holiday season

Round 1

1) Bodyweight squats: sit your hips back and down, keeping a tight core and lifted chest. Make sure to keep your weight in your heels and focus on quality instead of quantity.

2) Squat jumps: you can stay with regular bodyweight squats or take it to the next level with jump squats. Be sure to land with a soft knee and spring up towards the ceiling (or sky).

3) Side lunge tap and switch. As you come into your side lunge, sit your hips back and take a look at your front knee. Make sure it stays stacked over your front ankle. Tap the floor, come back to center, and repeat on the opposite side. 

PLANK: 45 seconds. Use any plank variation you like! You can also modify by bringing your knees to the floor, but keep your hips down in line with your body.

Round 2

1) Burpees: sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position, walk or hop your feet back to your hands, and jump vertically, raising your arms overhead. 

2) Jumping jacks or air jacks: regular jumping jacks are great, or you can try air jacks, only tapping your feet together in the center. 

3) Jumping lunges: if this is too much for your knees, try fast walking lunges instead. As you sink into your lunge, keep your chest up and core tight, and endeavor to create a 90 degree angle with your front leg. Jump to switch, lowering the back knee towards (but not touching) the floor.


Round 3

1) High knees: can also do marching in place. Use your core to quickly lift your knees.

2) Wacky jacks. These are fun and goofy 😉 This is just like high knees, but your knees are out to the sides. Hold your hands behind your head, and slightly crunch to each side as you hop. This is a great cardio and oblique exercise.

3) Plie squat jumps. Step your feet out at least shoulder-width and sink your hips down into a squat. Try to get your thighs parallel to the floor, and touch the floor. Exhale to jump up, and land in a soft squat.

PLANK: 1 minute

Here’s a little video that I filmed with my friend Sara.

(Warning: it was windy that day, and you can hear it. I’d watch it once to get a hang of the movements, modifications and flow, and then turn on your own music and do it with us. Please let me know if you have any mic recommendations for outdoor filming!)


(You can repeat this up to three times total. Another great combo is the above video + this barre strength + this barre HIIT.)

Grab a friend and go for it! Let me know how it goes in the comments section.

Friend beach workout

What’s your go-to workout or plan of attack when you don’t have a lot of time?

Hope you have a wonderful morning <3



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  1. Michele @ paleorunningmomma on November 25, 2014 at 4:51 am

    When there’s no time it’s either a quick run or burpees, push-ups and planks. My 7 year old daughter randomly does crazy long planks and we have contests. She has done 16 minutes. It’s completely bizarre!

    • Fitnessista on November 25, 2014 at 7:42 am

      no way!! that is amazing!

    • Linda @ TheFitty on November 25, 2014 at 8:10 am

      Seven years old and can hold a plank for that long?! Are you crazy?!?! How?!?! Does she really love fitness and do workouts?

  2. Lindsey @ Simply Lindsey on November 25, 2014 at 5:03 am

    This looks like an awesome workout! My go-to workout when I don’t have a lot of time is a quick HIIT workout on the treadmill, squats, and bicep curls.

  3. Nicole @ Runs & WODs on November 25, 2014 at 5:31 am

    I’m a tabata kinda girl! I love the quick all out sprint with a fast recovery. You get an awesome workout in 4 minutes!

    • Fitnessista on November 25, 2014 at 7:42 am

      love tabatas! in fact, i’m *surprising* my spin class this morning with a turkey tabata workout haha

  4. Lauren @ The Bikini Experiment on November 25, 2014 at 6:25 am

    Planks are my favorite core exercise. Thanks for the workout!

  5. Lizzie @ The Magic Tree on November 25, 2014 at 6:44 am

    Woo hoo I love a quickie workout. Thanks for sharing! <3

  6. Angela @ HonestlyAngela on November 25, 2014 at 7:22 am

    This looks like a fun workout. I love wacky Jacks!

    • Fitnessista on November 25, 2014 at 7:40 am

      i love them too!

  7. Carrie (This Fit Chick) on November 25, 2014 at 7:25 am

    What a fun workout!! Great idea!

  8. Dietitian Jess on November 25, 2014 at 7:37 am

    Definitely trying to squeeze this in Thursday morning (unlike most of the world- I’m working but this would be a great start to the day!)

    • Fitnessista on November 25, 2014 at 7:40 am

      let me know how it goes!! 🙂

  9. Christina @ The Beautiful Balance on November 25, 2014 at 8:01 am

    LOVE this video! Doing this tonight and I have my sister on board doing it in New York!

  10. Erin @ Her Heartland Soul on November 25, 2014 at 8:04 am

    I love the give planks name! Thanks for the workout!

  11. Megan @ Skinny Fitalicious on November 25, 2014 at 8:34 am

    Is it wrong that I always hit up the elliptical or stairclimber when I’m short on time?

  12. Ashley @ A Lady Goes West on November 25, 2014 at 9:05 am

    Hi Gina! Planks are the best, and this is a good one. When I don’t have much time for a workout, I usually do a 30-minute core session at home, sometimes just by watching one of my Les Mills CXWORX instructor DVDs. It’s short, but intense.

  13. Cassie Vaughn on November 25, 2014 at 11:59 am

    A jog is my hurried go to. Or some sun salutations. But I normally can fit in 30-45 minutes somewhere in the day.

  14. Alex @ get big, go to work on November 25, 2014 at 1:40 pm

    I always love to get in a really quick run when I’m short on time! Not a bad filming location 😀

  15. Jessie on November 25, 2014 at 3:00 pm

    Thanks for the workout! Can’t wait to try it when I feel better! I usually get on the stair master for a quick workout when I’m pressed for time!

  16. Jackie on November 25, 2014 at 7:39 pm

    Was looking for something new to add to my regime of cardio, Didty 30 Workout, and Winter Shape Up…this is perfect!! Can’t wait to try it tomorrow morning!!

  17. Amy on November 26, 2014 at 6:04 am

    Thanks! Is it just me or does this video cut out after the second round?

    • Fitnessista on November 26, 2014 at 10:49 am

      it does. we had filmed it, and my camera ate it 🙁 i went to upload and it wasn’t there. i’m sorry about that!

  18. Jackie on November 26, 2014 at 7:48 am

    Hey Gina! Loved this video…but I’m not sure if I couldn’t hear it or not but Round 3 isn’t on the vide…maybe it wasn’t being filmed?
    I was wondering too if you could add a counter to the video…it’s really hard to hear both of you over the wind, so unless staring at the tape which is hard, it’s hard to know when to stop. Thanks Gina!

  19. Sagan on November 26, 2014 at 9:37 am

    Love it! ALL about the planks.

  20. Jana on November 26, 2014 at 9:54 am

    I love the video – thanks fo sharing….!

  21. Leah on November 26, 2014 at 11:55 am

    Thanks! My daughter and I did this one together.

  22. Cassie Terrell on November 28, 2014 at 9:26 am

    Haha, I literally just finished watching Love Actually with my Mom – it’s a MUST every holiday season, along with Elf (“Buddy the Elf, what’s your favorite color?”). Thanks for posting this workout – I’m about to do this one since I’m visiting my parents and the only gym is way closer to the mall than I want to be today 😀 Happy Thanksgiving!

    • Fitnessista on November 30, 2014 at 10:45 pm

      how was the workout??
      and LOVE elf, too 🙂 xoxo

      • Cassie Terrell on December 1, 2014 at 11:40 am

        Loved it!!! It was quick and sweaty and I even followed it with your Stability Ball Workout video for some added strength work since my Mom had a stability ball at home – my core is still toasted from the combo 😉

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