Lose 5kg In 28 DAYs! 40 Min Walking Workout to Burn Fat, Knee Friendly (Burns 500 Calories!)

Hi, everyone Today is a set of fat-burning indoor walking workouts that only require a little space to complete It's very suitable for students or home workouts This set of workout is suitable for beginners And it is also knee-friendly Therefore, it is suitable for all kinds of people You can do it together with your family There is no break in this whole set of workout Our heart rate will therefore be well elevated and maintained Although each movement is very simple But the overall fat burning effect will be effective Alright, let's get started First of all, we'll start from march in place Keep in mind to swing your arms while doing Tightened your core The core is the core muscle group that keep our body stable Including your waist, abdomen, back, hips, and pelvic floor muscles The core tightening can be simply understood as when you tuck in your belly button While also tightening your perineum and anal sphincter You can also imagine when you quickly blow out the candle The way you force your waist and abdomen Exhale Tighten the core Alright, next we'll be kicking our legs in front Pay attention to tighten the core and hook the toes Kick your feet outward firmly and lift your legs as high as possible Exhale when kicking and inhale when back to position No need to do it fast Do it properly Let the movement follow the pace of breathing This is the way to workout effectively Alright, continue with march in place Swing your arms, tighten your core, knees up Let's tap our heels like this Tighten your core Note that core tightening is not just about tightening the waist and abdomen But also tighten the pelvic floor muscles Similar to adducting the coccyx, tightening the perineum, and lifting the anal sphincter The back should be straightened naturally Open the shoulders backward, not adduct inside Exhale when lifting your leg Inhale when dropping your leg Let the movement follow the pace of breathing Keep it up! Ok, march in place again Swing your arms, tighten your core, knees up If you want to have better fat burning effect You can also change this to jog in place Next is side steps and clap your hands Tighten your core and don't relax your stomach Pay attention to your breathing Can listen to my breathing and watch my movements Follow my tempo Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Tighten your abdominal and pelvic floor muscles when breathing out It is like when you tuck in your belly button Also have to tighten your perineum and anal sphincter Straighten your arms when clapping upwards And let the arms go in the direction of the back of the head Do not tilt to the front The middle of the scapula should be tensioned downward This can better exercise our arms, back, and reduce hunchback ok, continue with marching Swing your arms, tighten your core, knees up Alright, next one is a knee touch exercise Straighten your back and open your shoulders backwards Relax your neck and tighten your core Lift your knees as high as possible to get closer to your abdomen Exhale when lifting your leg Exhale Inhale when dropping your leg Inhale Pay attention to my breathing Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale when lifting your leg and inhale when back to position No need to do it fast Let the movement follow the pace of breathing Alright, done for this exercise, let's march in place again Swing your arms up and tighten your core Lift your knee as high as possible Or you can also jog in place It will better raise the heart rate and burn more fat Ok, next exercise is side steps and hand crossing Tighten the core, the foot should be flexible Open your shoulders backward and straighten your back Tighten the muscles between the two shoulder blades when lifting your arms And hold at the highest point for a second then drop to cross Pay attention to exhale when exerting force and inhale when returning to the position Don't mixed up Alright, done for this move and we'll march again Swing your arms, tighten your core, and lift your knees Okay, next one is wacky jacks This exercise is very effective for reducing the waistline We should keep our core tightened Exhale when lifting our legs And inhale when dropping it If you breathe in the opposite way Be sure to adjust it Otherwise, it can be backfire easily Pay attention to lift your legs as high as possible Try your best to get the knee to touch your elbow Exhale when lifting our legs And inhale when dropping it Pay attention to my breathing and follow my tempo Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Okay, done for this pose, continue with marching in place Swing your arms, tighten your core, and lift your knees as high as possible All of today's marching is about 20 seconds And then continue with next pose for 50 seconds Alright, switch to the other leg and do the wacky jacks Lift your leg as high as possible Let your knee actively touch the elbow Instead of lowering the elbows to touch the knees No need to rush Slowly follow the tempo of your breathing and do every moves correctly Exhale when lifting your legs and inhale when dropping it Alright, let's take a step to relax Swing your arms and tighten your core Lift your knees as high as possible and land your feet lightly Okay, next we'll do butt kicks Tighten the core and try to kick the butt with your heel Note that when bending your knee to kick backwards, the knee should not go forward Keep the thighs vertical to the ground and the knees pointing to the ground This can avoid hurting your knees It also helps to better exercise the hip and the back of the thighs Due to our current sedentary lifestyle The muscles in our hips and the back of our thighs are getting weaker This can easily cause some physical problems such as anterior pelvic tilt, knee hyperextension, and so on So it is necessary to reinforce the exercise of our hips and thighs Keep it up everyone! Ok, next is still marching in place Swing your arms and land your legs as light as possible You can also jog in place Alright, let's lift the arms and legs in the opposite side We still need to tighten our core Only the core is stabilized To better exercise our target muscle groups Remember to exhale when lifting our leg , keep our core tightened Inhale when lowering down the legs and arms, and relax our core Alright, done for this pose, let's march Swing your arms up Keep your core tighten and lift your knees as high as possible Keep it up! Alright, next movement is a high knee touch Exhale when lifting up the leg and tighten your core Keep the knees as high and close to the stomach as possible When dropped down your leg, inhale and relax your core Note that when the hand is lifted upwards The muscles in the middle of the two shoulder blades should be pulled hard to bring them close to each other Let the elbows open backward

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