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.