30 min Full Body Fat Burn HIIT (NO JUMPING) – Ab, Core, Arm, Back, Leg, Thigh & Cardio ~ Emi

Hi Femily, our thirty minute full body workout is back by popular request. A no jumping exercise perfect for a quiet apartment but also beginner friendly full body exercise. Arms, back, abs, core, legs and thighs. If you're ready let's go. Bar! In the first group, we started with a full-body warm-up and prepared our whole body for a burning heartbeat. The first action was to touch up and down, put our feet wider, put our hands together, inhale, then tap the ground, exhale, stretch upward, keep a flat back and Straighten your legs as much as possible and rest for 20 seconds. The second action is to squat and box. Squat down. Put your hands together in front of your chest and squat until your thighs are parallel to the ground. When you stand up, tighten your hips, stretch out one arm and punch forward, and then do it again. Squat down and punch with the other hand. Alternate left and right and punch with all your strength to maximize the burn. The third exercise is to touch your knees with your elbows and spread your legs slightly apart. Put your hands behind your head to do abdominal crunches and then turn your body. Use your elbow to touch your knee in the opposite direction. Alternate left and right. Keep up the good work. We are now training abdominal muscles and burning fat. Come on! The fourth exercise is the Inch Worm, one of my favorite super effective full-body exercises. Move your hands forward into a high plank position. Tighten your core and press your butt down. Make sure your entire body is in a straight line. Then move your hands back to your feet. It is a set of repetitions for forty-five seconds. We are training the arms, chest muscles, abdominal muscles, core, back and legs at the same time. The fifth exercise is almost completed. It is from high plank to downward dog. The last exercise set of this set before we train the abdominal muscles is from Start the high plank by pressing your arms toward the ground, shoulders away from your ears, and your butt raised to the sky to form an inverted V-shape. Then come down and return to the high plank. Remember to lower your hips to ensure that your body is in a straight line. We have good control. After the first set of training is completed, go to the next one. The first abdominal movement is to bend your knees and do abdominal curls. Lie on the ground with your knees bent and raise your legs. Put your hands behind your ears and roll up your abdomen to the direction of your knees. Your shoulders should leave the ground every time you lift. Tighten your abs. The second move is leg raises. Reverse crunches are the best way to burn fat for the lower abdomen and internal core. Place your hands under your buttocks and use your lower abdomen to lift your legs and point them toward the sky. Then lift your hips off the ground and lower your hips. Return to the ground and lower your legs until they are only a few inches off the ground. Keep your legs off the ground throughout the entire exercise. You should feel a burn in your abdominal area. Remember your goal. No pain, no gain! The third action is to raise the hips and touch the ankles to burn fat more strongly in the abdominal and oblique muscles. Bend the knees and put the soles of the feet flat on the ground. Slightly lift the shoulders and hips off the ground. Turn the side of the abdomen to the same side and touch the ankles with your hands, alternating left and right. Come on everyone! If you want abdominal muscles, you have to work hard. The fourth movement is to try the slow-speed abdominal bicycle to upgrade abdominal fat burning. This requires slowly retracting one leg while extending the other leg forward. Turn the upper body and touch the knee in the opposite direction slowly. Alternate left and right. When we do it slowly, the abdomen actually burns more intensely. Focus on the abdominal exertion every time. We will not put it down until the time is up. The fifth and final abdominal muscle training is lying down with elbows touching knees. From each Angle training our abdominal muscles. Place both feet and back flat on the ground. At the same time, crunch, turn and raise one of the knees. One elbow touches the knee in the opposite direction and changes sides. Again, lift the upper body and legs each time. Don’t let this workout go to waste by tightening your abs! rest! Abs part done! Next up is the arms and back. The first exercise is arm chest open up and down. Lift your arms like you are flying with your arms. Keep your arms straight. It looks easy but I guarantee you will feel the burn in no time. The second move The back split is to expand the chest and focus on our triceps and get rid of the muscle. It also trains our back. Bend your upper body until it is parallel to the ground. Sit back with your butt slightly bent and straighten your back. Bend your elbows at the same time, and then straighten your hands behind you. Clamp your shoulder blades together as hard as you can at a time and you're doing great so far! In the third exercise, go to the ground and do knee-palm presses. Place your hands under your shoulders, place your knees on the ground, bend your elbows, and lower your body. Keep your back flat, buttocks down. Clamp your elbows toward the middle of your body. When your elbows are bent to ninety degrees, When pushing yourself up hard, try to keep your hips as low as possible during the entire movement. I know it’s hard to persist, but let’s not give up! We promised ourselves we would get through this workout and we were going to get it done and we did it! Take a break. The fourth move is one-handed plank. Go into high plank. Lift one hand off the ground. Hold here for 20 seconds and then switch sides. Make sure you tighten your abs and keep your whole body balanced in a straight line. It doesn't look like it. It's so simple, but it won't be effective if it's not challenging, so keep doing 3, 2, 1 and switch sides and we're almost done! You are stronger than you think. Believe in yourself and let your body surprise you. Well done! The last arm and back workout is the commando so let's get it done! We're basically halfway there Start at elbow plank push yourself up with one hand then follow with the other hand to high plank then back to arm plank put one forearm down then the other one engages the core and thighs to hold Body stability I know your arms are about to melt and so are mine which means this workout is working so hang in there! We're done with this part! Awesome rest The next part is the legs starting with a hanging squat with your feet slightly shoulder width apart and sit down while keeping your head up and your chest up until your thighs are parallel to the floor. Tighten your hips and then stand up and you'll start. Find the burning feeling in your thighs and buttocks, then push harder and faster to complete it. The second exercise is to do front and back lunges. Place your right leg with your hands on your waist. Step forward with your right leg and lower your hips until both knees are at ninety. Put your body weight on your left leg at a degree angle and push yourself up to stand up, then immediately stride backwards into reverse lunges and alternate front and back lunges to maintain balance. You can do it. We won't give up. The third action is the same, but this time It’s your left leg. Your leg is very sore and the burning feeling is very strong. Remind yourself that is exactly why you are doing this training here. You want to burn. You want the effect. Keep up the good work, everyone! We have done a lot now and there is no reason to give up. The fourth movement is donkey kicking. Take a short rest, but still train the legs into a four-legged position to tighten the buttocks. At the same time, lift one leg back as high as possible and then lower it, but still. Stay off the ground to stay tight. Do this leg for 20 seconds and then turn to the side. Notice that we are only using our legs and hips every time we kick up, not rocking with our back. The last move in this set is to stay in four in fire hydrant pose. Keep your knees bent in the foot position. Use your hips and thighs to lift one leg to the side and tighten your hips as high as possible. Feel that the top is really burning. Repeat this for 20 seconds. Then turn to the side 3, 2, 1. Turn and tighten. Your core to maintain body balance. We only train our thighs and buttocks in this movement instead of shaking our upper body. There are only two sets left. The next set we focus on the inner core and side abs for a smaller waist. The first one The action is to support a single-leg plank and enter the basic plank position. Tighten your abdomen and keep your body in the same straight line. Lift one leg off the ground and tighten your buttocks. Stay here for 20 seconds and then change sides 3, 2, 1. Turn without putting it down. Get to the ground and keep raising your body. Challenge yourself. As long as you hold on for a while, you will almost complete the next one. The second action is the flat hip swing. Stay in the flat position with your elbows. Tighten your abdomen, buttocks, turn to one side, and swing your hips until almost Hit the ground and train your middle to rotate your hips in the opposite direction. This is hard work, but I believe we can do it together. This will target the most stubborn swim rings and waist fat, so let's keep going. The third movement is the side plank. Put one forearm on the ground and stack your feet together. Use your sides to lift up so that your whole body forms a straight line from head to toe. After 20 seconds, change sides 3, 2, 1. Turn and press your palms into the ground to really tighten. Core Strength That's the secret to you holding a side plank instead of putting your weight on your arms Already on the fourth move we come to the spider plank and again we come to the arm plank crunch raise one knee to the same side arm side Switching between the two sides, this is a workout that will give you killer abs because it not only trains the deepest core muscles but also the superficial layers of your upper and lower abdominals, which can really flatten and tighten your belly area. The last move in this set is plank to Dolphin pose starts from the arm plank, press your forearms and elbows to the ground, curl up your abdomen, lift your butt, and push your shoulders apart to form an inverted V shape. This is the posture of dolphin pose. Then lower your hips, tighten your abdomen, and return to the arm plank. Your entire body forms a straight line and you should feel the burn throughout your body from your belly to your arms, shoulders and back. Keep pushing in these last few breaths. We're already in the last part of this thirty minute workout training our thighs for the ultimate burn. One movement is the outer thigh rotating swing kick. We will do the left leg first, so lie on the right side of your body, bend the right leg and place it on the ground. Straighten the left leg and straighten the thigh. Kick up and down with force. Then do it for 20 seconds and then change to circle 3, 2. , 1 Transition Now use your left leg to make small circles and you will feel your right thigh burning great! It means you did this training correctly, so let’s continue training our thighs! The next one is the same but do the right leg. Lying on the left side of the body. This time swing kick the right leg. Same thing after 20 seconds switch to circles. 3, 2, 1. Switch. I know you want to put your legs down. Me too! But I continue to stay here and insist on completing the fat burning! We have to challenge our bodies to progress and don't give up when it starts to get difficult and keep pushing until we reach our goals! There are only three minutes left in this training. The third movement is the inner thigh swing kick. The target is to keep the stubborn inner thigh on the left side of the body. Straighten the left leg out, and the right leg is crossed in front of the left leg and placed on the ground. The inner thigh is forced to swing up and down with the left leg. Kick for 20 seconds then switch sides 3, 2, 1. Turn while enjoying the slow burning of your inner thighs. Don't relax. We are almost done! The fourth action is the side lunge to continue burning our inner and outer thighs. With our feet spread apart, we move into a sumo squat. One leg bends the knee and transfers the weight to that leg. The other leg straightens the butt and sits back until the thigh is parallel to the ground. Step on your heels and return to the standing position. Repeat for 20 seconds on the same side, then change sides 3, 2, 1. There are only two minutes left to change sides. Come on, let's finish this training strong. This is the last and last movement of this entire training. Sumo deep. Squat and swing, I promise you will do your best in the last forty seconds! Spread your feet apart, point your toes to both sides, put your hands on your chest, and squat deeply until your thighs are parallel to the ground. Swing up and down right here. Do not stand up. Use force on your thighs with every swing. We are giving the thighs the ultimate burn. I know how difficult this is. I also I want to fall to the ground but we can do it! Just a few seconds left. Just a few more breaths and we're done! 30 Minute Full Body Fat Burning Training Our Arms Back Abs Core Legs and Strengthening Thigh Burn We're all done! Share your progress tag #Femily and don’t forget to subscribe and turn on the reminder button to receive new weekly updates on your workouts and don’t forget to stretch before you leave. I’ll also be posting my full stretching video here. Well done. Great! Super proud of you. See you again soon!