Core training targets trunk strength, stability, posture, and control through focused strength and balance work. Sessions may include planks, anti-rotation drills, controlled flexion, carries, or Pilates-like movements. The goal is usually quality and control rather than high heart rate.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 2.8 - 5. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 47 - 105 Cal |
| 60 kg (132 lb) | 57 - 126 Cal |
| 70 kg (154 lb) | 66 - 147 Cal |
| 80 kg (176 lb) | 76 - 168 Cal |
| 90 kg (198 lb) | 85 - 189 Cal |
| 100 kg (220 lb) | 95 - 210 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Core training improves trunk control, posture, bracing, balance, and force transfer for other activities. It is especially useful when exercises are slow enough to prioritize quality over momentum.
What to watch out for
More difficulty is not always better. Avoid holding your breath excessively, stop if back or hip pain sharpens, and choose variations you can control through the full range.
Explore other Activity Types in the Strength category: