20 min Fat Burning Workout for TOTAL BEGINNERS part 1

20 min Fat Burning Workout for TOTAL BEGINNERS

 

 hey guys welcome back today we are going to do a 20 minute beginner full body workout this workout does not include any jumping you don't need any equipment just make sure that you can see your screen so you can follow along with me and without further Ado let's get to it all right guys we're going to start off with a little bit of a warm-up sequence so first up you're just going to do some marching and you're going to tap your knees so we're focusing on keeping the core tight bringing the knees up to meet the hands staying light on those toes [Music] next up we're going to warm up those hamstrings and we're going to kick our bums so stepping across and just kicking the bum again staying light on those toes keep that core engaged [Music] next up you're going to reach from side to side so stepping out and out reach that arm up and over arms are nice and strong [Music] foreign [Music] so just like a jumping jack except you're stepping out and in out in again stay light on those toes upper body is strong shoulder blades are down the back [Music] all right we're going to take a 15 second rest I want you to keep this an active rest so keep moving just some light marching we're gonna do these with two exercises at a time so your first exercise is some regular squats we're gonna do these 45 seconds on 15 seconds off then we'll switch to our second exercise so take these nice and slow all the way down keep that core tight [Music] come on guys 20 more seconds you can do it slow it down if you need to foreign [Music] taking a 15 second active rest marching in place your second exercise is a standing elbow to knee so fingertips by the ears you're bringing the knee to meet the elbow in the center every time [Music] here we go you do not need to go as fast as me just try to keep moving [Music] [Music] come on guys keep pushing 10 more seconds [Music] [Applause] [Music] good active rest we're going to repeat those two exercises again so we're gonna do our squats and our standing elbow to knees before we move on to our next set of exercises [Music] here we go squats let's go [Music] again you don't have to go as fast as me you can take a breather at the top take a deep breath before you do another one [Music] try not to drop your chest keep it lifted sit into those heels five more seconds [Music] I'm thinking about it gotta March it out second exercises are standing elbow to knees [Music] here we go [Music] think about crunching here think about your core [Music] foreign [Music] guys keep pushing [Music] [Music] good active rest we are moving on to set number two your first exercise is a rise you're going to reach toward the ceiling come down touch the floor up and down second exercise we're gonna do some tight arm circles here we go reaching up and down as you come up on those tippy toes make sure your upper body is strong you're stretching those legs and squeezing those inner thighs together [Music] if you feel like you can no longer continue doing any of these exercises I want you to just go right into your active rest exercises which is the marching up and down [Music] [Applause] good March it out next up is tight arm circles for our first round we're going to circle backward and then our second set will go forward [Music] here we go arms are straight out from your shoulders you have a slight Bend in your elbows Palms are facing the floor core is tight [Music] now is a great time to try and slow down your breathing breathe in through your nose and out through your mouth 20 more seconds [Music] [Music] [Applause] good March it out repeating those two exercises again starting off with our rise and touching the floor [Music] here we go up and down think about your core as you're coming down squeeze those abs [Music] olutely [Music] five more seconds [Music] go ahead March it out between our arm circles next we're going to circle forwards this time [Music] here we go nice and tight [Music] keep the shoulder blades down the back your chest is open [Music] [Music] foreign more seconds you can do it nice and tight [Music] good our next set is on the ground so we won't be doing any active rest periods in between these I mean you're more than welcome to stand up in March for 15 seconds if you'd like but our exercises are glute Bridges so feet are flat on the floor here Rising the hips all the way up to the ceiling and lowering just tap that booty to the floor before you send it right back up the weight should be in your heels you can lift the toes up off the floor to help ensure that you're using those glutes [Music] [Music] thank you taking a 15 second rest our second exercise is going to be just some regular crunches so fingertips right by the ears you're not pulling on your neck here your gaze is looking upward you're going to press that lower back into the floor as you come up and lower you can take these nice and slow nothing [Music] we got this [Music] [Music] foreign [Music] take a 15 second breather we're going to repeat that again starting off with our glute Bridges [Music] make sure the weight is in your heels and press those hips as high as they can go and don't spend too much time at the bottom just tap that booty to the floor before you send it right back up and I close my eyes [Music] [Music] [Music] foreign work 15 second rest we're going to do 45 seconds of crunches make sure you're really focusing on pressing your lower back into the floor as you come up for this crunch that way you're activating your lower abs here we go [Music] [Music] you showed me every heart [Music] don't pull on your neck keep your neck nice and long just focus on Contracting those abdominals pressing that lower back into the floor [Applause] good work standing up back to that active rest we're going to try and get our heart rates back up for the end of this workout your next exercise is what I like to call up and overs because we are going up and over you're going to tap the floor coming up and over if touching the floor is too much for you you can come up down to the knee to the knee like so [Music] foreign [Music] right back to that active rest your next exercise is another arm focused exercise you're gonna be bringing the arms in front and out you could do this while you're marching if you would like or feet are nice and wide out and open think like you have something in between your forearms that you are resisting against squeeze the chest squeeze the back as long as you can show me a good time [Music] oh oh a few more seconds [Music] good March it out gonna repeat those two exercises once again here we go up and overs ized no place [Music] reach those arms all the way up in between think about your core as you come down [Music] [Music] good March it out last exercise is our arms....

here we go front and side squeeze [Music] and showed me a good time come on guys keep those arms up don't let them drop [Music] [Music] ten more seconds [Music] good March it out now for the ending of this workout we're going to repeat that beginning section of 30 second exercises we're gonna try and get that heart rate up as much as we can before we end so we're going to start off with those big marches you're tapping the knees don't forget about your core stay light on those toes good next up we're gonna kick our bottoms this time arms come up but there's no one else come on guys keep pushing we're almost there keep those arms nice and strong we're reaching side to side out out out reach that arm up and over keep it nice and strong squeeze that back as you bring the arm down all right guys last 30 seconds you can do it we're gonna do some step jacks out and in light on the toes arms are strong [Music] try and pick up the pace last few seconds here [Music] [Music] how does it guys great job I hope you enjoyed this 20 minute full body beginner style workout beginners let me know how you did in the comments down below and if you'd like to see more beginner workouts from me if you're new here make sure that you hit that subscribe button turn on your post notifications so you don't miss another video from me and I will see you guys very soon bye [Music] oh when I get you back oh yeah [Music]"

• "20 min Fat Burning Workout for TOTAL BEGINNERS (Achievable, No Equipment)" on YouTube
• Beginner-friendly workout, no jumping, no equipment required
• Warm-up includes marching, knee taps, hamstring kicks, side reaches, modified jumping jacks
• Two exercises per set, 45 seconds on, 15 seconds off (squats, standing elbow to knee)
• Followed by additional sets of different exercises: rises and floor touches, tight arm circles, glute bridges, crunches, up and overs, arm movements
• Workout concludes with a repeated 30-second sequence from the warm-up to spike heart rate
• Emphasis on core engagement, body control, and continuous movement for fat burning