10 min Full Body HIIT Workout – FAT BURNING No Equipment

Hello, welcome to my channel. Today, I will film a 10-minute full-body fat loss training. I believe everyone wants to have abdominal muscles. I don’t know if you want it, but I really want abdominal muscles. It’s not enough to only exercise abdominal muscles. You have to build abdominal muscles and lose fat at the same time. Then the abdominal muscles will be more obvious. So aerobic exercise is very important. Do it at least once a week. I think this is a short training than a complete training. It's a good idea not to train. If you are very busy this week and don't have time, it only takes 10 minutes. Although it is only a 10-minute training, it will definitely make you sweat. After I finished this training, I sweated super much. HIIT is high intensity. Interval training. This workout is super effective at burning fat. Lower abdominal fat right here. It's a complete body workout. All you need is a mat. You can do it anywhere and it only takes 10 minutes. So, no excuses. So, this In training, we will do 10 training movements. Each training movement lasts 45 seconds and then we rest for 15 seconds between movements. It shouldn't be too difficult. OK, I'm OK. I'm telling you now that the next step will be very painful. You may feel it. Scold me for 10 minutes because every time I do it, I scold myself why I torture myself like this, but I believe it will be worth it. If there is no pain, it won't work. So grab your mat and go get ready. Jumping together is a good whole-body training to increase the temperature of our body, accelerate the blood flow in the muscles and increase your heart rate, which in turn helps us burn fat in other parts of the body. Start from a standing position, with your feet together and your hands on each other. Jump with your feet sideways and raise your arms high while jumping up quickly, then repeatedly bring your arms back to the side of your body and continue to repeat this movement quickly. To increase the difficulty, we will do this for 45 seconds and then 5 more seconds 3 , 2, 1 Take a 15 second break. You take this time to drink some water, catch your breath, and check your pulse. This is my favorite thing. With your heart beating faster, you should be sweating a little by now. Okay, get ready. Come on, let’s do it again 3, 2,1 Starting from the high plank position, do a side plank rotation with your hands and feet shoulder-width apart to stabilize your body, turn to the side and stretch your arms toward the ceiling, look at your fingers and rotate back Move to the other side of the high bench and repeat the same movement. Remember to keep your core tight. Make sure your hips don't sink as your torso rotates to the side. Train your cardio, upper body and core strength. Keep breathing. I know it's hard to take a break and look at me and I'm on my phone again which is such a bad habit. The next move is to start the burpee with your hands under your shoulders and your chest on the floor and push up to do a frog jump. Jump your feet close to your hands, then raise your arms high and jump up. When you come down, jump your feet back and then lie down. Touch the ground with your knees first, then go to your chest to push yourself up again. Repeat this action for 45 seconds. I absolutely hate waves. This move leaves me breathless every time, but I make it part of my workout at least two to three times a week. Because these movements are very effective in exercising the entire body, helping to burn calories in all muscles, including arms, chest, limbs, buttocks, legs and core muscles. Even if you repeat them 10 times, you can make your heartbeat and breathing faster. Rest and prepare again. The fourth move is difficult, but at least you don’t have to jump except for your arms. Change from high plank to half-arm plank. Start with your right hand first, and then return to high plank. Place your hands directly under your shoulders and keep your abdomen tight. Keep your hips steady and repeat this exercise for 45 seconds. Your arms and shoulders should feel sore by now. Trust me, I've been cursing myself since I was filming this, hold on there. Yay can rest again. We come to the half burpee. Don't be fooled by the name. Foolishly, the half wavy is not as easy to stand on as the burpee. The feet are a little wider than the shoulders. We start from the palm pressing position, jump your feet behind your hands, and support your hands on the ground when your feet touch the ground. Turn the outside of your hand to the palm pressure position, and repeat for 45 seconds and 10 seconds. Do it a few more times. Don't stop the rest time. We are still half way there. Don't give up. There are 5 minutes left. Hold on and drink some water. , let's do another crossed back lunge. This is actually harder than it sounds. It's basically a back lunge, but step in the opposite direction. Start by standing upright with your feet shoulder-width apart. This is the starting position. Step back. Take a long stride and cross behind your front foot. Place your knees on the ground. Keep your front leg level with the ground. Keep your chest high and your back straight. Stand up and alternate with the other side. Repeat the same movement. This is an advanced leg movement. Because this is the opposite direction, we don't often use it. Now use this 15 second rest. This exercise really makes me want to die. Within 10 times of squat jumps, I will start to gasp. Stand with your back straight and your eyes shoulder width apart. And keeping your back straight and chest, start squatting like you would a normal squat. When your thighs are parallel to the floor, jump up as high as possible. When you land, it's like a deep squat. Lower your body back into the squat position and repeat. If you don't want to jump as much, you can switch to a squat and rest. Don't worry, there is no jumping phase for the next movement (right hand left foot, left foot right). This is a A great balance and stability drill. Start by placing your hands and knees flat on the ground. Make sure your palms are under your shoulders and your knees are under your hips. Reach your arms forward with one hand while lifting your other leg and raising your back foot. Tighten the core over the hips to help maintain balance and return to the starting position. Repeat the movement for only 45 seconds. Don't worry, you should feel okay when you are almost done. Prepare for the last 2 movements of palm pressing. If you want to challenge yourself, you can do the standard Palm presses or you can do knee presses. I can't do standard palm presses for 45 seconds straight so you'll see me take a break. First prepare for the high plank position by placing your hands flat on the ground and lowering you under your shoulders. Keep your back straight and try not to let your butt fall off. Your body should be straight from head to toe. Shoulder blades should be tightened. Elbows should be close to your body. Your arms should not be wider than your shoulders. Exhale and tighten your core. From the starting position, you can switch to a knee push-up if you want. Remember to keep your body straight, like a standard palm press. If you're feeling like dying right now, I can see that too, so you're not alone. It's okay to rest if you need a last minute move. Skate fast. This move definitely requires some coordination. If it's a little confusing now, don't worry. You can start at a slower pace. First, keeping your core tight, jump on your right foot. Go to the right and put your left foot behind you, keeping your knees bent, then jump to the left, bring your left foot in front of you, and bring your right leg behind you and continue alternating on both sides. When you are more familiar with this action, you can use more The high speed increases the intensity to make this move more challenging. Hold on for the last few seconds, hold on, don't stop. We did it. If you made it this far, you should be super proud of yourself. If you enjoyed this workout, give it to me. A like, so that more people can see this video and more people can do this training. Goodbye.

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