Lose Weight Fast! | Full Body Fat Burning At Home Workout | Intense Hiit No Equipment!

Hello everyone, my name is April. I shared with you (High Intensity Interval Training) exercises for beginners two weeks ago. I only introduce high-intensity interval training exercises. I received a lot of comments saying that the exercises were very useful. Some of you lost a few pounds in a short time. Suppose you were doing these exercises. For beginners for a certain period and you want to burn all the fat in your body with all effectiveness. Today I will share with you intense exercises to burn fat in the entire body. Come on, let’s start the exercises designated for today. We will warm up the body first. Today there will be some running and jumping, so I suggest you wear your shoes if you do not want to run or You jump. Don't worry. I didn't include any effect from jumping. Modifications for each exercise. Okay, now let's start moving the arm. Rotate forward 12 times. Okay, rotate in the opposite direction. This warm-up will prepare our body for the upcoming exercises to avoid injuries. It can also help us do this exercise better. Then now, knee bending exercises, six cycles in one direction. Repeat the exercise in the opposite direction. This exercise can also rotate our ankles and stimulate the muscles of the legs and hips. The first exercise is to raise the knees. Raise your left knee towards your chest. Alternate the legs and move them at the same pace as running. If it poses a challenge to you, you can Raise your knees without the running movement, as shown on the left screen. Pay attention to tightening your abdomen at all times. Keep your back straight, and this will make the running process easier for us. Watch your breathing, do not hold your breath. For those who do the knee-raising exercise without running, please do not settle the muscle straight. While raising the legs, your toes should be perpendicular to the ground. This will stimulate the muscles of the middle region and legs more effectively. The second exercise is reverse lunge movements. Lower your hips until the thighs of the front legs are parallel to the ground and the knees of the back legs are close to the ground but do not touch the ground. Tighten the muscles. The middle area and press on the hips. This can help us maintain balance. Pay attention when we exercise, especially some squatting and jumping movements. Please keep your knees and toes on a straight line, as this may protect your knees. In other words, if your toes are facing straight ahead, your knees will rotate inward or outward. Unconsciously, when you take a squatting position, your knees will hurt. The third exercise is the “burpee” exercise, which can exercise 80% of our muscles in the body. When you jump with your feet to the plank position, do not let your back sag or your buttocks relax in the air, and tighten the muscles of the middle area. Beginners can do the exercise. “Burpee” When doing “burpee”, it is very important to tighten the muscles of the middle area at all times, especially when jumping into the plank position and jump again to the squat position to flex the muscles of the middle area. Use abdominal strength to help the leg when jumping. It will make the jumps easier and lighter, and it also provides protection. For our spine and reduces pressure on other limbs, which protects us from injuries. The fourth exercise is “Superman”. Lie on a rug. Raise your arms and legs off the ground. Hold for two seconds. Relax slowly to the original position. Be careful not to bend your hands and legs. Do not tilt your head again. This can stimulate this. Exercise the spinal muscles that we usually ignore during exercise. The muscles are located in the lower back. Please perform this exercise slowly and with control to lift the hands and legs off the ground with force from the lower back and abdominal muscles. The fifth exercise is the plank jack exercise. Do not raise or lower your hips too much. Pay attention to tightening the muscles in the area. The middle so that the pressures decrease when the foot is on the ground and thus we can jump with greater agility and much easier. Beginners can do jumping exercises from the plank position as shown in the upper right corner. Pay attention to keeping the body in a straight line. Do not let your hips go too high or too low. Always tighten the muscles in the middle area. you are exhausted? Try your best to continue the exercise. There is no one who can lose weight easily. Killers. The sixth exercise is the bicycle crush exercise. Lie on the ground, keeping your shoulders raised off the ground. Bend your legs at the same pace as you ride a bicycle. Keep your elbows close to the knee of the opposite leg. This exercise can work. In good shape Get your 11-pack abs and slim legs Flatten your toes every time you stick your legs out Imagine trying to reach something with your toes Hold for 2 seconds Pay attention and move slowly and with control Can you feel your abs burning? If you want to go further, try touching the outside of the opposite knee with the elbow. You will feel more burning on your abdominal muscles. The seventh exercise is jumping from a squat position. Beginners can perform a squat exercise. When we jump back into a squat position, hold for two seconds. This can stimulate this. Exercises your legs and hips to burn more calories and also ensures that the movement is performed using non-inertial muscles. When squatting, keep your toes and knees pointing outward. Sit relaxed as if you were sitting in a chair. Lower your body until your thighs are as parallel to the floor as possible with your knees over Your ankles and keep your upper body straight I know you're very tired but we have to keep going We're almost there Killer Killer The eighth and final exercise is Mountain Climbers Hands are slightly wider than shoulders Arms perpendicular to the floor Keep your upper body parallel to the floor Tighten your stomach and pull your knee To your chest quickly. Try to bring your knees as close to your chest as possible. Beginners can do this without running. Pay attention to tightening your abdomen. Do not raise your hips too high. Watch your breath and do not hold your breath. You guys are the ones who made it here. Come on, we're almost there.