20 min Fat Burning Workout for TOTAL BEGINNERS (Achievable, No Equipment)

Summary

Join this 20-minute beginner full-body workout that requires no equipment and includes no jumping. The session starts with a warm-up, followed by exercises like squats, standing elbow to knee, and glute bridges. It continues with arm-focused moves and ends with a repeat of the initial warm-up to boost the heart rate. The instructor encourages taking active rests and adjusting the pace to one's own ability, ensuring an inclusive and effective workout experience for all.

Takeaways

• 🏃‍♂️ The workout is a 20-minute beginner full body routine without any jumping and no equipment needed.
• 🔍 The session includes a warm-up sequence with marching, knee taps, and hamstring kicks to prepare the body.
• 🤸‍♀️ Exercises like standing elbow to knee, squats, and tight arm circles are performed with a focus on form and controlled movements.
• ⏱️ The workout structure alternates between 45 seconds of work and 15 seconds of active rest, except for the ground exercises which have a continuous flow.
• 🧘‍♀️ There's an emphasis on engaging the core throughout the workout to maintain stability and proper form.
• 💡 The instructor provides modifications for exercises, such as doing knee touches instead of full floor touches in 'up and overs'.
• 👟 It's recommended to stay light on the toes and keep the upper body strong with shoulder blades down the back.
• 👀 The workout includes a variety of exercises targeting different muscle groups, ensuring a full body engagement.
• 🕒 There's a specific mention of a 15-second rest period between certain exercises, allowing for brief recovery.
• 🔄 The workout concludes with a repetition of the initial warm-up exercises to increase the heart rate before the cool down.
• 📢 The instructor encourages participants to comment on their experience and subscribe for more beginner workouts.

Q & A

What is the duration of the full body workout described in the script?

The workout is 20 minutes long.

Does the workout require any special equipment?

No, the workout does not require any equipment.

What type of exercises are included in the warm-up sequence?

The warm-up includes marching with knee taps, kicking the bums, and reaching from side to side.

What is the recommended rest duration between exercises?

The recommended rest duration is 15 seconds between exercises.

How long should one perform each exercise before switching to the next?

Each exercise should be performed for 45 seconds before switching.

What is the purpose of the 'active rest' mentioned in the script?

Active rest involves light marching in place to keep the body moving during the rest period.

What is the focus of the 'standing elbow to knee' exercise?

The focus is on bringing the knee to meet the elbow in the center while keeping the core engaged.

What is the main goal of the 'rise and touch the floor' exercise?

The main goal is to reach toward the ceiling and then touch the floor, focusing on core engagement and leg stretching.

How should one perform the 'tight arm circles' exercise?

The exercise involves making arm circles with straight arms and a slight bend in the elbows, palms facing the floor, and a tight core.

What is the purpose of the 'glute bridges' exercise?

The purpose is to strengthen the glutes by raising the hips towards the ceiling and lowering them back down.

What is the focus of the 'crunches' exercise in the script?

The focus is on pressing the lower back into the floor as you come up, activating the lower abs.

Outlines

00:00

🏋️‍♂️ Beginner Full Body Warm-Up

The video starts with a 20-minute beginner full body workout that requires no equipment and includes no jumping. The instructor guides viewers through a warm-up sequence, including marching with knee taps, hamstring warm-ups with bum kicks, and side-to-side reaches. Emphasis is placed on maintaining a tight core and staying light on the toes. After the initial warm-up, there's a 15-second active rest period with light marching.

05:01

🧘‍♀️ Squats and Standing Elbow to Knee Exercise

The workout continues with two exercises performed in sets of 45 seconds on and 15 seconds off. The first exercise is regular squats, which should be done slowly with a focus on maintaining a tight core. The second exercise is standing elbow to knee, where participants bring their knee to meet the opposite elbow in the center, engaging the core throughout the movement. The instructor encourages viewers to keep moving even during the rest periods.

10:04

🤸‍♂️ Rise and Tight Arm Circles

The second set of exercises includes a 'rise' where participants reach towards the ceiling and touch the floor, and 'tight arm circles' where arms are circled backward and forward with straight arms and a slight bend at the elbows. The focus is on maintaining a strong upper body and engaging the core. The instructor advises viewers to continue with active rest exercises if they find the workout too challenging.

15:07

🛏️ Glute Bridges and Crunches on the Ground

The workout transitions to floor exercises starting with glute bridges, where participants lift their hips towards the ceiling, ensuring weight is in the heels. This is followed by regular crunches, where the focus is on pressing the lower back into the floor to activate the lower abs. The instructor suggests a 15-second rest between sets and emphasizes the importance of not pulling on the neck during crunches.

20:20

🏃‍♀️ Up and Overs and Arm Squeezes for Cardio

To increase the heart rate, the workout introduces 'up and overs,' an exercise involving tapping the floor while coming up and over, and an arm-focused exercise where arms are brought in front and out, resembling a resistance movement. The instructor encourages participants to keep their arms up and maintain a strong core throughout the exercise.

🕒 Final 30-Second Burst of Energy

The workout concludes with a repetition of the initial warm-up exercises to raise the heart rate before ending. This includes big marches with knee taps, bottom kicks with arms up, and side-to-side reaches. The instructor motivates viewers to push through the last 30 seconds and maintain a fast pace.

Keywords

💡Beginner

The term 'Beginner' refers to someone who is new to a particular activity or skill, in this case, fitness workouts. It is central to the video's theme as it targets individuals who are just starting their fitness journey. The script mentions 'beginner full body workout' and 'beginner style workout,' indicating that the exercises are designed to be accessible and easy to follow for those with little to no prior experience.

💡Workout

A 'Workout' is a physical exercise routine intended to improve overall health and fitness. In the context of the video, the workout is a '20-minute full body' session without any equipment and without jumping, making it accessible for viewers at home. The script outlines various exercises that constitute the workout, emphasizing the importance of a well-rounded fitness regimen.

💡Warm-up

A 'Warm-up' is an initial phase of an exercise routine designed to prepare the body for more intense activity. The script describes a warm-up sequence involving marching and knee taping, which are meant to increase blood flow and body temperature, setting the stage for the main workout.

💡Core

The 'Core' refers to the central muscles of the body, including the abdomen and back, which provide stability and strength. The video emphasizes the importance of keeping the core tight during exercises like squats and standing elbow to knee movements to ensure proper form and engage the correct muscle groups.

💡Squats

Squats are a lower body exercise that primarily targets the quadriceps, hamstrings, and gluteal muscles. In the script, 'regular squats' are mentioned as one of the exercises, with a focus on maintaining proper form by keeping the core tight and sitting into the heels.

💡Active Rest

'Active Rest' is a period of lower-intensity activity during a workout, allowing for recovery while still engaging the body. The script instructs viewers to perform 'active rest' by marching in place between sets of exercises, which helps to maintain heart rate and muscle readiness.

💡Glute Bridges

Glute Bridges are an exercise that targets the gluteal muscles and hamstrings, with the aim of strengthening and toning these areas. The script describes this exercise as part of the workout, emphasizing the importance of hip movement and weight distribution on the heels.

💡Crunches

Crunches are a common abdominal exercise designed to strengthen and tone the rectus abdominis muscle. The script details performing 'regular crunches' with a focus on not pulling on the neck and pressing the lower back into the floor, which is crucial for effective and safe execution of the exercise.

💡Arm Circles

Arm Circles are an upper body exercise that involves moving the arms in circular motions to engage the shoulder and arm muscles. The script includes 'tight arm circles' as an exercise, with variations of backward and forward circles, highlighting the importance of maintaining a strong upper body posture.

💡Up and Overs

The term 'Up and Overs' refers to a movement described in the script where participants reach up and over, tapping the floor as they come down. It is an exercise that combines upper and lower body movement, aiming to increase heart rate and engage multiple muscle groups.

💡Step Jacks

Step Jacks are a form of jumping jack, a cardiovascular exercise that involves jumping the feet out and in while simultaneously moving the arms overhead and back to the sides. The script mentions 'step jacks' as part of the ending sequence to raise the heart rate, with an emphasis on staying light on the toes and maintaining upper body strength.

Highlights

Introduction to a 20-minute beginner full body workout without any jumping and no equipment needed.

Warm-up sequence focusing on marching and knee taping to engage the core and maintain lightness on toes.

Hamstring warm-up with bum kicks, emphasizing lightness on toes and core engagement.

Side-to-side reach exercise to strengthen arms and maintain upper body strength.

Modified jumping jacks for a low-impact cardio warm-up.

15-second active rest with light marching to maintain heart rate.

45-second squats with 15-second rests, focusing on core tightness and proper form.

Standing elbow to knee exercise for core activation.

Encouragement to adjust pace for personal comfort during exercises.

Repeat of squats and standing elbow to knees for muscle memory reinforcement.

Introduction of rise exercise for a full-body stretch and inner thigh engagement.

Tight arm circles for upper body toning and core strength.

Advice on active rest for those unable to continue with main exercises.

Direction for breathing techniques during exercise to enhance performance.

Repeat of rise and arm circle exercises for consistency in workout routine.

Transition to floor exercises with glute bridges for targeted lower body toning.

Crunches exercise with focus on lower back press and abdominal contraction.

Up and overs exercise for a dynamic full-body engagement.

Arm-focused exercise with front and out movement for chest and back activation.

Repeat of up and overs and arm exercises for muscle reinforcement.

Final section with 30-second exercises to increase heart rate and conclude the workout.

Encouragement and positive reinforcement throughout the workout for motivation.

Conclusion of the workout with a reminder to subscribe and turn on notifications for future content.

Transcripts

[Music]

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

[Music]

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

[Music]

[Music]

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]