15 min Intense HIIT for Fat Burn | Standing & No Equipment

15 min Intense HIIT for Fat Burn | Standing & No Equipment

Video Transcript

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لدينا 15 دقيقة تمرين HITT للجسم اليوم. هذا المرة ماكنت قادرة على عن اصور فيديو مقدمة ، فلذلك انا هنا اقوللكم مرحبا بلا فائدة. إذا كنت تبحثللحصول على جداول التمارين الرياضية، تحقق من موقع الويب الخاص في Chloeting.com. ‏أيضا ،يمكنك دائما تعمل هذه التدريبات بشكل مفردة ، فقط رجاءًا تأكد من الإحماء جسمك قبل هذا تمرين. لدينا 18 تمرينا اليوم. 30 إلى 40 ثانية تشغيل و10 إلى 20 ثانية إيقاف. أيضا، و رجاءًا استشار دكتور أو دكتورة صحي من قبل بدء أي تمرين، خاصةً إذا كان لديك أي شروط جسمانية أساسية. هذا التمرين هو صعب و متعب، فلذلك تابع التأثير المنخفض إذا كنت بحاجة إلى ذلك. سنبدأ بالقرفصاء داخل وخارج. قم بأداء القرفصاء العادي، ثم عندما تأتي، اقفز مع الساقين للداخل و الخارج ثم عد إلى القرفصاء. تأكد من أن تشارك عضلات بطنك و الأولية ايضا ويبقى ظهرك بشكل محايدا. عمل رائع يا رفاق! 10 ثوان من الراحة هنا ولدينا قفزة و التصفيق. اقفز مع الساقين للخارج، ثم أعدهم للداخل واصفق بيديك. شارك عضلات بطنك و وافعل هذا التمرين في حالة جيدة. لا تحدب للتأثير المنخفض، فقط افعلها بدون القفزات. جلب يديكي لفوق مع تمديد ساق واحدة علي اتجاه الخلفية ، ثم ركل ساقك الخلفية إلى الأمام اثناء انت تنزل ذراعيك. لا تقفل ركبتيك. استراحة قصيرة مرة أخرى ونحن نتبادل على ساق الأخرى. ابدأ في وضع لانج حين قدم الأمام تنحني الركبة عند حوالي 90 درجة. لا تمر ركبتك الأمامية اكثر من أصابع قدميك و يكون الركبة علي مستوي قدميك. انبض مرة واحدة أو مرتين، ثم اقفز وقم بتبديل الجانب الأخرى. إذا لم تستطع ان تقفز، فقط قم بعمل لانجز مع نبضات. لا بأس تماما. تذكر أن التأثيرات المنخفضة موجودة لمساعدتك إذا وجدت شيئا جدًا صعبه.لا تشعر بالسوء ، لا بأس فيه. سيأثر هذا التمرين ايضا، خاصة إذا أنت جديد على التمرين. بعد ذلك لدينا هايزمان. أنت تعملون عمل رائع يا رفاق! هذا ليس تمرينا صعبا. انهو جدًا ممتعة. اوقف مع الساقين اوسع من عرض الكتفين ارفع ساق واحدة لأعلى، قريب الي مستوى الوركين، ثم ارجع أفقيا ثم افعل الشيء نفسه على الجانب الآخر. هذا صعبة قليلا من رفع الركبتين، ولكن يمكنك القيام بهذه التمرين .للتأثير المنخفض، فقط لا تقفز. لدينا استراحة طويلة هنا، لذا من فضلك استريح ، او وقف الفيديو لكم دقائق إذا احتجت لالتقاط أنفاسك. التمرين التالي هو لانج الجانبي مع قفزة جلب قدميك إلى الجانب واجلس مع وركيك الي الوراء، اثناء انت تندفع لأسفل. قم بإشراك العضلات الألوية عندما تعود إلى المركز وتقفز. لتأثير المنخفض، فقط لا تقفز الآن إلى الجانب الآخر. إذا كانت ركبتيك ضعيفة، وتجد صعوبة اثناء انت تعمل ببعض لانجز الجانبية، يمكنك دائما تقلل من الحركة أو تفعل القرفصاء بدلا من ذلك. لدينا التمرين المقص. تأكد من أنك تشرك عضلات بطنك وساقيك ولا تتأرجح ذراعيك. افعلها بالتحكم وبسرعة ، لا تجرح او تؤذي نفسك. للتأثير المنخفض، فقط اعتبرها ببطء وتحكم. نحن في منتصف الطريق من هذا التمرين يا رفاق! عمل رائع ! و لدينا القرفصاء مع كرانج و قفزة. قم بقرفصاء ثم اقفز جانبيا، وهبط إلى القرفصاء، ثم قم مع حركة كرانج وأحضر ركبة واحدة لفوق قم بإشراك عضلات بطنك قلبك اثناء الكرانج، ثم كرر في الاتجاه الآخر.للتأثير المنخفض، فقط اعملها دون اي قفزات لدينا خطوات مع القرفصاء و للوصول بعد ذلك. قم باعمال القرفصاء إلى الجانب، ثم القرفصاء مع يديكي ، توصل ألي الأرض ثم ارجع و كرر على الجانب الآخر. للتأثير المنخفض، فقط افعل ببعض لانجز و اللمسات. التمرين الأخير لهذه المجموعة هو قفزة و الثنية. أصعب تمرين لهذا التدريبات، لذا فقط تجاوز من هذا. اقفز إلى أعلى مستوى ممكن وأحضر ركبتيك قريب إلى مستوى الوركين، ثم تهبط بهدوء مع انحناء خفيفة على ركبتك وكرر. يمكنك ان ترتاح لمدة ثلاث إلى خمس ثوان بين القفزات. فقط خذها بهدوء وخذ وقتك. قم بتبديل أي تمارين عشان تناسب مستوى لياقتك البدنية، وقم بتأثيرات المنخفضة و دون اي قفزات إذا كنت ان تحتاج إلى ذلك النسخة من التمرين. عمل رائع يا رفاق! لقد تخلصنا من القفزه و الثنية.فقط رجاءا خذ استراحة أطول إذا احتجت إلي ذلك، و لدينا رفع الركبتين. ارفع ركبتيك إلى مستوى الوركين بأسرع سرعة ممكنة ،وإذا كنت جدا متعبا، فيمكنك تفعل ببعض الركض في المكان، أو تعمل التأثيرات المنخفضة بدلا من ذلك. بعد ذلك لدينا كرتسي لانجز.جلب ساقك للخلف قطريًا. إذا كان لديك ركبتان ضعيفتان، يمكنك تجرب لانج العكسية أو القرفصاء. قفز الرفعات هو التالي. هذا سهل، لذا يمكنك تفعلها! للحصول على تأثير منخفض،فقط لا تقفز. لدينا القرفصاء و الركلات بعد ذلك. اجلس مع القرفصاء وعندما تصعد، اركل ساق واحدة لفوق، لا تقفل ركبتيك، نحن علي وشك الانتهاء يا احبائي. ‏أنتم قادرون! بعد ذلك لدينا ركلات منخفضة. تأكد من أنك انت لست غير محدد هنا، لأنك انت لا تريد أن تجرح الكاحلين. تأكد من تشارك عضلات ساقك و بطنك للتأثير المنخفض، فقط اعتبرها ببطء ومسيطر عليه. والتمرين الأخير هو لانجز الجانبية. قم باعمال لانج إلى الجانب اثناء انت تجلس مع الوركين للخلف. لطيفة متمركزة ،و يلا سننهي هذا التمرين الاخير! وهذا هو التمارين! أتمنى أن قد تعرقتم بشكل جيدا يا رفاق. لا تنسي ان تضغط علي لايك و اترك لنا تعليقات في الأسفل كيف كان التمارين لكم ، وسأراكم في التمرين التالي. إلى اللقاء!

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High-Intensity Interval Training

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HIIT is renowned for its numerous health and fitness benefits, including:

  • Calorie Burning: HIIT workouts are incredibly effective at burning calories, even in short durations.
  • Improved Cardiovascular Fitness: By elevating your heart rate and maintaining it through intervals, HIIT strengthens your heart and lungs.
  • Boosted Metabolism: HIIT can increase your metabolic rate for hours after your workout, helping you burn more calories throughout the day.
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Comments (43)

  • @notcoookeh8646 Reply

    Hey Chloe I know we usually write funny poems and comments but just wanted to get real for a minute. A little appreciation doesn’t hurt 🙂

    Thank you. Thank you for making these programs. Thank you for making them free. Thank you for putting so much effort into talking to the discord gang. Thank you for being a kind and genuine human being. Thank you for helping so many peoples mental health by just being yourself. Thank you for helping everyone feel comfortable to be in their own skin again. Thank you for kicking my butt with hiit workouts. Thank you for killing us with workout. Thank you for up and down planks. Thank you for all the laughs. Thank you for all the memes. Thank you for having such a safe discord that everyone can hang out in. Thank you to you and all the admins/mods that make the discord run smoothly. Thank you for making my life genuinely better just by watching your videos. Thank you for being such a pure version of yourself on camera. Thank you for EVERYTHING you’ve done for everyone here.

    I sincerely appreciate you so much for everything you’ve done to help me feel comfortable and love my own body again. I know I can speak for many and say that we truly love your videos and hope they never stop coming out. I’m going to end it here before I get into the emotional stuff lol but anyways thank you so much.

    Little appreciation for Adrian cause he’s the man that runs the show behind the curtains. Thank you for creating such a safe place for people to join and help one another. Thank you for every single video you guys put out. Thank you for all the time you’ve put into the discord to make it happen. Thank you for even talking to the discord gang (I know we can be crazy sometimes). Thank you for all the memes that you’ve made. And thank you for being another genuinely kind human being. The world is full of people that want to see others fail and you guys so sweet and kind, never change please. <3

    May 20, 2024 at 2:01 AM
  • @qt7397 Reply

    How long it’s take to see the different? I been do mixing different kind of technique for over a month, I don’t see the different yet, please give me some factorize

    May 20, 2024 at 2:01 AM
  • @Sunflower676-qp7rz Reply

    EXERCISE IS SOO GOOD AWESOME

    May 20, 2024 at 2:01 AM
  • @Sunflower676-qp7rz Reply

    THATS HER STYLE NOT MY STYLE

    May 20, 2024 at 2:01 AM
  • @priyankanayak659 Reply

    man i was able to do chloe ting's old workout vdos decently and thought 'woo im getting to chloe level', i tried this workout and safe to say "sorry queen chloe,i was wrong"🥹the intensity of her workout has increased, pretty nice since we can get a more intense workout that'll burn more fat in the same period of time .

    May 20, 2024 at 2:01 AM
  • @joeclynnntak2965 Reply

    Joeclyn

    May 20, 2024 at 2:01 AM
  • @puchianas94 Reply

    I sometimes do hour long videos and don’t sweat as much! I needed a quick workout today and this one felt very complete

    May 20, 2024 at 2:01 AM
  • @jfmylane2990 Reply

    tuck jump I killing me

    May 20, 2024 at 2:01 AM
  • @shubhz7760 Reply

    I have done many many HIIT exercises in last 10 years, but this was a tough one!! I think warming up before this is essential.
    Chloe's videos are sooo effective. I always see results within few days.

    May 20, 2024 at 2:01 AM
  • @_Marsss_ Reply

    How many calories does this burn

    May 20, 2024 at 2:01 AM
  • @naincysharma6280 Reply

    This was fun and easy.. really enjoyed it😊

    May 20, 2024 at 2:01 AM
  • @saludelinaangela3779 Reply

    🙂‍↕️🙂‍↔️

    May 20, 2024 at 2:01 AM
  • @Xenash98 Reply

    ﹒✪ : day 1 → felt a bit hard probably because i ate a lot today hush. anyways ,completed without any extra breaks!
    ﹒✪ : day 2 → didn't have enough energy today but I completed it as well! i also did 100 reps of jumping and a stretching cool down.

    May 20, 2024 at 2:01 AM
  • @fayemindana2422 Reply

    Day 1=69.85kg

    May 20, 2024 at 2:01 AM
  • @shahnozabahodirova3021 Reply

    Day 1=56 kg

    May 20, 2024 at 2:01 AM
  • @ma1737 Reply

    Day 1🔥
    Too hard. But I did it. Let's go.

    May 20, 2024 at 2:01 AM
  • @Heyyy_its_bella Reply

    Chloe: See guys this is a very easy workout so fun
    Meanwhile me on the floor dying of sweat and my face red like a tomato Yep very Easy 😉

    May 20, 2024 at 2:01 AM
  • @goldenxtae Reply

    Trying it for 14 days if it works well I will do it for a month
    Day 1 – 57 kg

    May 20, 2024 at 2:01 AM
  • @stephaniex8776 Reply

    I needed this

    May 20, 2024 at 2:01 AM
  • @vrotpoot8095 Reply

    1/14
    This is the second two week challenge im attempting of hers. This was painful, i will admit BUT surprisingly i didn't die, like i took like 2 extra breaks where I prayed to Jesus for MOTIVATION, it worked 😋. But overall I liked it cause the other workout I was doing b4 this started getting easy and I wanted to challenge myself again.
    2/14
    That was good!! Had to go slower on some of the exercises but didnt have to take any extra breaks, WHICH IS NICE seeing that about 3 weeks ago i was a flapjack who could only do 8 jumping jacks before being out of breath
    3/14
    literally had no motivation today 😭 and my legs hurtttttt
    4/ 14
    its easier than the first time, no breaks taken

    May 20, 2024 at 2:01 AM
  • @deboraalves495 Reply

    Te amo❤

    May 20, 2024 at 2:01 AM
  • @gullrukh9169 Reply

    Doing in Ramadan while Fasting.. its tough 😅

    May 20, 2024 at 2:01 AM
  • @user-ug2bj5qm7g Reply

    Is this cardio?

    May 20, 2024 at 2:01 AM
  • @heyyyyyyyyyythereeee Reply

    Alright!

    So, technically day 1 was last week's friday, but i didnt do anything on sat, sun and monday, so today is technically day 1

    Day 1: I couldn't do the whole thing, i literally look like a water fountain rn, and i barely sweat. Ever (waist : 30.5 inches)

    Day 2 : Right so i didnt do it on the weekend as I had 2 hours of dance class, so today was day 2. I STILL couldn't finish the whole thing, i tried to push myself, but I felt like I'd pass out so I stopped. However only 3 exercises remaining which is an improvement!

    May 20, 2024 at 2:01 AM
  • @maddie9226 Reply

    Day 1: 51 kg/120 lbs
    Day 2: ?
    REMIND ME!!
    edit: i forgot but ill start doing it again

    May 20, 2024 at 2:01 AM
  • @Shreya_vvaghela Reply

    I’m 13 years old. And I absolutely loved this. I’m shocked i was able to complete it! I didnt take extra breaks but instead changed to low impacts, just keeping the movement flowing. I sweated so much in the 15 minutes! Thank you so much!

    May 20, 2024 at 2:01 AM
  • @coffepalette Reply

    Day 1-complete😄

    May 20, 2024 at 2:01 AM
  • @imnotgonnasay3612 Reply

    Day 19 – These are great (new) workouts! Totally kicking my butt!

    May 20, 2024 at 2:01 AM
  • @chipezholungu3588 Reply

    Am sweating and heart is pumping I love the feeling of achievement

    May 20, 2024 at 2:01 AM
  • @ArisDiary1 Reply

    Trying this for 7 days like to remind me
    Day 1-

    May 20, 2024 at 2:01 AM
  • @zivhere538 Reply

    how much calories does this burn

    May 20, 2024 at 2:01 AM
  • @Anna-xl4yy Reply

    Day 1: got halfway through then felt nauseous so I stopped
    2: same as day 1

    May 20, 2024 at 2:01 AM
  • @abeweinberg6400 Reply

    Thank you so much for your workout!!!!! It really helped me and motivated me through my fitness journey❤ feels great to finish a workout😅

    May 20, 2024 at 2:01 AM
  • @zanybulls3164 Reply

    How many calories does this workout burn

    May 20, 2024 at 2:01 AM
  • @teletub88 Reply

    day 1: 58kg

    May 20, 2024 at 2:01 AM
  • @yeecheekei6031 Reply

    It's 2024 and i did this during my first day of my period. 😂 it's very intense until i have to work with the low impact for some of the workouts due to my tiredness. Gotta working on another workouts tomorrow to ensure the programme is completed. Well, at least i didn't give up working up during my period days hahahahah

    May 20, 2024 at 2:01 AM
  • @thegalhorowitz Reply

    she doesnt look fit to me even with all this working out. Maybe its just me. Her legs dont look toned. Her arms dont either.

    May 20, 2024 at 2:01 AM
  • @veedubya8463 Reply

    HIya, thanks for these workouts. I am returning ti more strenuous exercise after a long break due to injury and really like how this has a mix of high and low impact exercises!

    May 20, 2024 at 2:01 AM
  • @tirsai.louhenapessy1321 Reply

    love it

    May 20, 2024 at 2:01 AM
  • @ZharmaineValdezArjinal Reply

    Revisiting after 3ish years. I was killing it with no breaks + abs workout before but not anymore lol I've accepting that I gained (again) some pounds and determined (again) to burn it! 🔥 Love the feeling of sweat and sore muscles 💪🏻

    May 20, 2024 at 2:01 AM
  • @iwannabegilmoregirl Reply

    day 1:60

    May 20, 2024 at 2:01 AM
  • @Ro_monolys Reply

    🦁

    May 20, 2024 at 2:01 AM
  • @NabaKhadija1 Reply

    I finished a two week shred and started this challenge, the weight loss one, and I'm on day 15 today. Keep up the good work, Chloe!

    May 20, 2024 at 2:01 AM

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