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

TopShop · May 25, 2024

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

By TopShop Bodyweight Workouts beginner full body, beginner full body workout, beginner workout, beginner workout at home, beginner workout no equipment, beginner workout routine, full body beginner workout, Full Body Workout, full body workout at home, home workout, madfit beginner, madfit full body, no equipment, no equipment beginner workout, no equipment full body workout, No Equipment Workout, total beginner, total beginner fat burning workout, total beginner full body workout, total beginner workout 48 Comments

Video Transcript

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[Music] [Music] Hello everybody welcome back today I’m going to lead you through a complete beginner total body workout you don’t need any equipment for this just make sure that you can see your screen so you can follow along with me without further Ado let’s get to it all right so we’re going to begin with a little bit of a warm-up sequence each of these exercises are going to be 30 seconds we’re not going to take a rest in between nice and simple just starting off with some marching in place bringing the knees up focusing on engaging our core swinging those arms you to until they bed take it tonight is for you and me so baby SP [Music] good next up we’re going to step side to side and we’re going to kick our BMS so you want to stay up on those toes you don’t want to let those heels drop and this is kind of like a bouncy a bouncy movement you want to get that heel as close as you can to your [Music] bum won’t you I know it’s hard you give it a try but you are not alone I’m good next up same thing as our marching except this time we’re going to tap the [Music] knees so think about your core think about closing that rib cage exhale every time you touch the knees and engage the [Music] core next up we’re going to do a step Jack so almost like a jumping jack just without the jump so you’re going to step out to the side arms come out and Center Out Center nice strong [Music] arms go ahead and just spin spin for me don’t be [Music] afraid guys we’re taking a 15sec rest next that was your little warmup try and keep these rests active even if that’s just stepping side to side I want you to keep moving throughout this whole workout so today we’re going to work in exercises in sets of two so your first exercise you’re going to rise it up on the tippy toes stretch those legs and then come down touch the mat rise it up and down and remember take this at your own pace this is why I love doing timed interval workouts because it allows people to work at their own pace you do not have to keep up with me just keep moving all the way up on those toes stretch those legs good we’re taking a 15sec rest good so keep it moving second exercise is almost like these step Jacks that we did except this time you’re going to swing the arm across and back other arm so same arm as leg that steps out and back so you’re going to feel this in your core here we [Music] go this arm should be nice and strong that comes across good keep it moving we are going to do those same two exercises again and then we’ll move move on so starting off reaching all the way up and coming all the way down when we come down make sure you’re not sticking the bum up in the air I want you to actually Bend those knees so you’re using those [Music] glutes squeeze everything nice and tight as you come up that will help with your balance get quick rest next up we’re swinging stepping out to the side really try and swing this arm across but control it so that you’re using that core to stop the arm and bring it [Music] [Music] back [Music] [Music] nice job we’re moving on to to our next set of two so first up we’re just going to do some regular squats so find this squat stance first you want your feet slightly wider than shoulder width and your toes angled outward you’re going to come all the way down and come up when we come up we’re not going to press the hips forward like this we’re going to protect that lower back have the body angled slightly forward squeeze those glutes all the way down so that our bum is in line with our knees if you can and come up up if coming all the way down in this squat is too much you’re going to do a half squat so you’re just going to come down halfway and up down and up remember to squeeze that core close the rib cage good keep it moving second exercise is similar to our warmup where we were stepping and kicking our bum this time we’re going to add some arms so as we step and kick when we kick we’re going to press our arms up like we’re raising the roof stepping side to side here we go so nice strong arms stay nice and light on those [Music] toes [Music] 10 more [Music] seconds nice work doing those two again so squats remember you can take these at your own pace take them nice and [Music] slow [Music] come on guys couple more [Music] good step it out we’re raising the roof for the last [Music] time here we go step it side to side [Music] 15 more seconds keep it moving [Music] nice job we’re going to head to the ground you’re going to be on your back we’re just going to do some sit-ups for our first exercise you can either have your fingertips by your ears you can have your arms up or you can glide your hands up your knees whatever feels most comfortable and whatever can make you execute proper form so keep that chest lifted and open and keep your chin a good distance away from that chest so keep the neck nice and long exhale as you come up press that low back into the floor get the shoulder shoulder blades up off the [Music] floor good taking a breather we’re staying in the same position so feet planted flat on the floor we’re going to do some glute Bridges so Palms are now on the ground you’re going to sink all of your weight into your heels and you’re going to press your hips all the way to the ceiling squeeze those glutes and then control come down press the low back into the floor take these nice and slow hips go all the way up [Music] good take a quick breather going back for our sit-ups so exhale as you come up keep this neck long and lift those shoulder blades up off the floor press the back into the flooor squeeze the core come [Music] down [Music] [Music] good glute Bridges one last time when you’re doing these glute Bridges try not to think about arching your lower back to get the hips up you actually want to do the opposite so tilt your pelvis towards your face almost tucking your bum under and then you’ll be squeezing your glutes here pressing the hips up you’ll feel that more in your glutes versus your lower back low back comes to the floor in between each [Music] rep [Music] nice work we’re standing [Music] up our last Super set first exercise you’re going to do a half squat so squat stance you’re going to come down to about here and you’re going to bring your elbows into your sides and to this W shape and then we’re going to press it out and then Palms face the back wall so down and [Music] out arms come directly out from your shoulder as you press back remember we’re not arching our back as we come here don’t let the ribs go keep those closed keep the core tight [Music] [Music] good second exercise I call a one two three you’re going to go one two 3 one two 3 so step step knee up step step knee up when you do that knee up you’re going to exale Hal ale squeeze the core and we’re moving our arms the whole time step step knee step step knee up up down up up down you can do this nice and slow like so you can do this fast whatever works for you [Music] [Music] nice job we’re repeating those two again when you bring your arms in try and feel that resistance in those arms pretend like somebody’s trying to pull your arm away from you but you’re feeling that resistance bringing them in and then same thing pressing the arms backwards few more seconds maybe come a little deeper in these squats good remember to keep it moving maybe this time now that you’ve practiced the footwork you can speed it up a little bit here we go bring that knee as close as you can to your [Music] chest [Music] swing those arms nice and strong few more seconds good quick 15sec rest we are repeating the whole beginning section so when we are Marching tapping our bum we’re going to do those same 30 second intervals just to get that heart rate up a little bit more at the end here we go let’s March maybe we’re on our toes a little bit and maybe this is a little bit faster this time just keep moving we’re kicking our BM next up tapping the knees and marching here we go on guys get those knees up few more last one are our step Jacks so maybe this speeds up maybe we’re nice and warm we want to push ourselves the last 30 seconds don’t forget to breathe and that is it guys great job take a nice big inhale up and exhale down give yourself a pat on the back great job I hope you enjoyed this beginner friendly total body workout if you if you did give this video a thumbs up for me let me know if you are a beginner how you enjoyed it in the comments down below if you’re new here make sure to hit that subscribe button so you don’t miss another video from me and I will see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the [Music] app

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:

Yoga Sets

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Activewear

Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

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