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10 min Full Body HIIT! FAT BURN CARDIO for Abs, Arms, Legs & Back Slimming (NO EQUIPMENT) ◆ Emi ◆

Hello everyone, I'm Emi. Today I'm back with my all-time favorite Ten Minute HIIT. This workout has a lot of classic exercises that I must do. I do these exercises several times a week because I'm actually a very boring person. Man, I like to stick to some exercises that really work, even though they are old exercises that I've been doing over and over again for years. They work every part of your body and I combine them into one intense cardio workout. To really burn fat everywhere on your body, one extra thing you can do to really help you track your progress and get better every time is to calculate how many reps of each exercise you do that each exercise lasts. There will be a 15-second rest between 45-second exercises. For example, you can do up to 15 “Sit Ups” in 45 seconds. Then write it down during the 15-second rest period. Once the entire exercise is completed, add up all the numbers. Get up to get the final score and then the next time you do this exercise do your best to motivate yourself and do more than last time. For example, yesterday you did 15 reps. Today try to do 16 reps. Then just motivate yourself to do more every day. A little bit this is how you train better you push yourself harder and you burn more fat and get fitter every time but of course if you don't have the need to track your progress then no problem you can just do it With this workout I just want to share with you how I'm getting better on my fitness journey and if you're ready get started! Recognize your intention. Remind yourself why you're here and make a commitment to yourself. Really push yourself through this workout and give it your all and do your best even though it's hard because that's how you get closer to your goal. One exercise is “No Push Up Burpees” as an exercise to warm up the whole body and kick-start your body into the fat burning process. Stand up with your feet shoulder width apart. Bend over and place your hands on the ground directly in front of your feet. Kick your feet back in front to form a high plank position, then immediately jump forward with your feet on the back of your hands. Then straighten your body and jump into the air. Raise your hands straight up and above your head to tap each other on the ground and bend your body. Do another rep for 45 seconds. This is one of the most effective aerobic fat-burning exercises. Just doing it once can apply to every part of your body. The faster you do it, the more explosive you jump, the more you burn. More calories and fat, so do it faster for a good start, hold on, do a few more reps, and keep track of how many “Burpees” you just completed. The next exercise we'll use is your abdominal muscles to burn belly fat by performing “Butterfly Sit Ups” while lying down. Come down and face upward. Stand with the soles of your feet facing each other. Stretch your arms behind your head and place your hands together on the ground. Then curl up your abdominal muscles to pull up your upper body. Stretch forward until your hands touch the ground in front of your feet. Pull your upper body up again. Lower to the ground and tap the ground with your hands above your head. Think of it as a push. Use your abdominal muscles with each push. You will soon feel the burn in your abdominal muscles. This is the best I have ever felt. Favorite abs exercise because it guarantees results. Don't stop for ten seconds. Keep doing the most reps you can do. Write down the number you did. Then we'll move on to the third exercise “Inch Worm with Plank Jacks” for another rep. Burn body fat using your arms, shoulders, abs, hips and legs as an aerobic exercise. Climb forward with your hands until you're in a high plank position. Place your hands under your shoulders to make sure your body is in a straight line. Then tighten your core muscles and engage your Abs Jump your feet wide apart and then jump back together with your hands crawling towards your feet Think of it as a moment Focus on using your abs for balance Use your abs You've done well so far Write down You have completed the number and then we will stand up and do “Air Squat” to target our legs and abs. Start with your feet a little wider than shoulder width apart, put your hands together on your chest and sit back and in front of you while keeping your head and chest raised and eyes looking. Lift your front until your thighs are parallel to the ground, then tighten your hips and stand up again. Think of it as a 45-second stretch. Do it as fast as you can. The burn in your thighs is real. We're not just training us here. The legs are also done faster to burn fat and strengthen abs. Keep at it and record your score. The fifth exercise is “Plank Punch” which is great for training the hands, glutes and abs. It can also be used as a way to relieve stress with elbow presses. Starting from the pose, your forearms form a triangular base. Use your core muscles to maintain balance in the stick pose. Raise one arm forward to punch. Remember to straighten your arms when you punch, alternating left and right sides to maintain 45 degrees. The harder you hit, the more calories you'll burn. Make each hit count. Write down the number you've completed. We're halfway through this workout. The sixth one is “Front Lunges.” Stand straight with your hands on your waist. Step forward with one foot and lower your hips until your knees are bent to about a 90-degree angle. Make sure your front knee is directly over your ankle. Then tighten your hips and push yourself back up to a standing position and change Alternate feet left and right and hold for 45 seconds. This is another one of my favorite exercises that works for the entire leg and core. Keep doing it. Keep doing it. Challenge yourself to be the fastest time and burn the most calories. Ten seconds to write down how much you have accomplished. Then we will lie down again and enter the seventh exercise “Knees to Elbows” to use the abdomen, mainly targeting the lower abdominal muscles. Lie down with your back on the ground, legs straight on the ground, put your hands together behind your head and roll up your abdominal muscles. So that you can lift your shoulder blades and legs off the floor. Keep your abs tight as you bend your knees to touch your elbows. Lower them down again. Keep your lower abs tight as you extend your legs a few inches off the floor. Think of it like our legs aren't touching the ground the whole time, but the closer your feet are to the ground the more you're able to engage your lower abs. I know it's hard work, but that's why it works to hold you in longer than you think. Stay strong for ten seconds and don't fall off. We're almost done. Keep breathing. Hold on. Write down the number you've finished. We'll move on to exercise eight, “Groiners.” I have a love-hate relationship with this exercise. It's definitely not easy, but it's one of those. The best aerobic exercise to start in a high plank position. Jump your feet apart. Bend your right foot forward. Place it next to your right hand and extend your left foot back. Then lift your feet. Jump up again and switch feet to continue forward. Back jump, alternating left and right, hold for 45 seconds. This is an absolutely lethal exercise, but that's what we're here for, so hold on, do it as fast as you can, hold on, hold on, hold on, hold on, hold on for ten seconds. Just hold on. Stop, don't stop, don't stop, give me a few more, five seconds, hold on, baby, hold on, hold on, hold on, well done. Write down the number you've completed. Eight exercises have been completed, only two left. The ninth is “Reverse Crunch” ” To target the lower abdominal muscles again, lie on the ground with your legs stretched out in front of you and put your hands under your hips. Lift your legs so that they form a right angle to the ground. Keep your legs close together and slightly bend your knees. Roll up your abdominal muscles and tilt your pelvis. Bone to your belly button to lift your legs off the ground and lift your feet toward the sky. Every time you lift your hips, you'll feel a burning sensation in your abdominal muscles. This proves you're doing it right. Ten seconds. Hang in there. We're almost done. Finish strong. ! Keep track of how many you've completed and then we come to the last exercise “Chest to Floor Burpees” I know you're wondering why there's “Burpees” here again This is a different version It's more difficult but it's even more effective So do your best It'll be worth it I promise you. Start in a standing position. Bend down with your hands on the ground and jump your feet back. Bend your elbows and lower your body to the ground with your chest touching the ground. Then again. Push yourself up with your feet before jumping close to your hands and jump up with your hands tapping each other above your head. Think of it as one jump. Jump back down for the next one. This is the final, final burn, so push yourself to the limit and see how much you can do. Enjoy the burning feeling. Just hold on a little longer. You can do it. Oh my God, we're done! Well done for not giving up and sticking with me till the end. Hope you got a good burn. Add up all the numbers to get your final score for the day. Next time you do this workout try to beat that score so you can do even more. Well and burn more fat on your fitness journey here’s a new ending before you leave. Remember to like, leave a comment, subscribe and hit the bell sign to not miss out on the new videos we’re about to bring you! – 10 min Full Body HIIT! FAT BURN CARDIO for Abs, Arms, Legs & Back Slimming (NO EQUIPMENT) ◆ Emi ◆

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