20 min Fat Burning Workout for TOTAL BEGINNERS (Achievable, No Equipment)

hey guys welcome back today we are going to do a 20 minute beginner full body workout this workout does not include any jumping you don't need any equipment

any jumping you don't need any equipment just make sure that you can see your screen so you can follow along with me and without further Ado let's get to it all guys we're going to start off with a little bit of a warmup sequence so first up you're just going to do some marching and you're going to

to do some marching and you're going to tap your knees so we're focusing on keeping the core tight bringing the knees up to meet the hands staying light on those

toes next up we're going to warm up those hamstrings and we're going to kick our bums so stepping across and just kicking the bum again staying light on those toes keep that core engaged

next up you're going to reach from side to side so stepping out and out reach that arm up and over arms are nice and strong out

of I just wish you could see last 30 second exercise we're going to do some step Jacks so just a jumping jack except you're stepping out

and in out in again stay light on those toes upper body is strong shoulder blades are down the back

all we're going to take a 15sec rest I want you to keep this an active rest so keep moving just some light marching we're going to do these with two exercises at a time so your first exercise is some regular squats we're going to do these 45 seconds on 15

going to do these 45 seconds on 15 seconds off then we'll switch to our second exercise so take these nice and slow all the way down keep that core

tight come on guys 20 more seconds you can do it slow it down if you need to few more all taking a 15 second active

rest marching in place your second exercise is a standing elbow to knee so fingertips by the ears you're bringing the knee to meet the elbow in the center every

time here we go you do not need to go as fast as me just try to keep

moving all good now thinking all

times I've waited so long come on guys keep pushing 10 more

seconds good active rest we're going to repeat those two exercises again so we're going to do our squats and our standing elbow to knees before we move on to our next set of exercises here we go

squats let's go again you don't have to go as fast as

me you can take a breather at the top take a deep breath before you do another oneing try not to drop your chest keep it

lifted sit into those heels five more seconds good March it out second exercise is our standing elbow to

knees here we go think about crunching here think about your core

come on guys keep

pushing good active rest we are moving on to set number two your first exercise is a rise you're going to reach toward the ceiling come down touch the floor up and down second exercise guys we're going to do some tight arm circles here

going to do some tight arm circles here we go reaching up and down as you come up on those tippy toes make sure your upper body is strong you're stretching those legs and squeezing those inner thighs together

if you feel you can no longer continue doing any of these exercises I want you to just go into your active rest exercises which is the marching up and

down good March it out next up is tight arm circles for our first round we're going to circle backward and then our second set will go

forward here we go arms are straight out from your shoulders you have a slight Bend in your elbows Palms are facing the floor core is

tight now is a great time to try and slow down your breathing breathe in through your nose and out through your

mouth 20 more

seconds good March it out repeating those two exercises again starting off with our rise and touching the floor

here we go up and down think about your core as you're coming down squeeze those abs

five more seconds B March it out doing our arm circles next we're

going to circle forwards this time here we go nice and tight keep the shoulder blades down the

back your chest is open

time more seconds you can do it nice and tight good our next set is on the ground so we won't be doing any active rest periods in between these you're

periods in between these you're more than welcome to stand up and March for 15 seconds if you'd but our exercises are glute Bridges so feet are flat on the floor you're Rising the hips all the way up to the ceiling and lowering just tap

up to the ceiling and lowering just tap that booty to the floor before you send it back up the weight should be in your heels you can lift the toes up off the floor to help sure that you're using those

glutes go taking a 15 second rest our second exercise is going to be just some regular crunches so fingertips by the ears you're not pulling on your neck here your gaze is looking upward you're

here your gaze is looking upward you're going to press that lower back into the floor as you come up and lower you can take these nice and slow

good take a 15c breather we're going to repeat that again starting off with our

good take a 15c breather we're going to repeat that again starting off with our glute Bridges make sure the weight is in your heels and press those hips as high as they can

they can go and don't spend too much time at the bottom just tap that booty to the floor before you send it back up I see it

all I know our fais

good work 15 second rest we're going to do 45 seconds of crunches make sure you're really

crunches make sure you're really focusing on pressing your lower back into the floor as you come up for this crunch that way you're activating your lower abs here we go

sh don't pull on your neck keep your neck nice and long just focus on Contracting those abdominals pressing that lower back into the floor good work standing up back to that

good work standing up back to that active rest we're going to try and get our heart rates back up for the end of this workout your next exercise is what I to call up and overs because we are going up and over you're going to

tap the floor coming up and over if touching the floor is too much for you can come up down to the knee to the

head back to that active rest your next exercise is another arm focused exercise you're going to be bringing the arms in front and out you could do this while you're marching if you would or feet are nice and wide out and

open think you have something in between your forearms that you are resisting against squeeze the chest squeeze the back good

ion as few more

few more seconds good Mar it out going to repeat those two exercises once again here we go up and

again here we go up and overs emotional just a dance a simple romance nothing want nothing L from

you reach those arms all the way up in

between think about your core as you come down as

you good March it out last exercise is our arms here we go front and side squeeze

come on guys keep those arms up don't let them drop

drop love you 10 more seconds good March it out now for the

ending of this workout we're going to repeat that beginning section of 30 second exercises we're going to try and get that heart rate up as much as we can before we end so we're going to start off with those big marches your t tapping the knees don't forget about

your core stay light on those toes good next up we're kicker bmbs this

time arms come up come on guys keep pushing we're

up come on guys keep pushing we're almost there keep those arms nice and strong we are reaching side to side out reach that arm up and over

keep it nice and strong squeeze that back as you bring the arm down all guys last 30 seconds you

can do it we're going to do some step Jacks out and in light on the toes arms are

strong try and pick up the pace last few seconds here when I you

yeah that is it guys great job I hope you enjoyed this 20 minute full body beginner style workout beginners let me know how you did in the comments down below and if you'd to see more beginner workouts from me if you're new here make sure that you hit that subscribe button turn on your post

here make sure that you hit that subscribe button turn on your post notifications so you don't miss another video from me and I will see you guys very soon bye when I get you back

yeah when I get you back yeah