BEST 15 min Beginner Workout for Fat Burning (NO JUMPING HIIT!!!)

BEST 15 min Beginner Workout for Fat Burning (NO JUMPING HIIT!!!)

Video Transcript

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大家好,歡迎收看我的頻道 今天我要試試看一個新的髮型 叫做Middle Part 是不是叫做middle part? middle parting? 不是叫做split嗎? 我以為split是劈腿的意思? 今天要做一個初學的運動 十五分鐘沒有跳 如果你剛開始運動或健身的話,這次的運動很適合你 我一開始運動的時候不太喜歡做動作都很複雜的那種運動 因為這樣我都不確定我到底做的對不對 所以呢,這次的動作都很簡單,很適合初學的人,也不需要跳 沒有跳的好處是不小心受傷的機率比較低,你也可以很專心在每個動作上面 你如果跟別人一起住,或者你住公寓,不想吵到鄰居, 這也可以當作一個安靜的有氧運動 我會給剛開始運動的人的最大建議就是一小步一小步來就好 一天15分鐘的運動已經夠了 你只是要建立運動的習慣 照顧好身體,不要變化太大太快 你也必須找一個你喜歡的運動方式 你如果不喜歡你的運動方式你很快會放棄 我希望你們會喜歡這次的運動,準備好的話,開始吧! 開始運動之前先提醒自己你運動的目標是什麼 提醒自己你在這裡的原因,接下來的15分鐘要盡全力往目標的方向走一步 我們用風車動作來暖身,讓身體準備要燒脂肪 站著,腳比肩膀寬一點,腳指頭往外 雙手往左右邊伸出 腿跟背要維持直,軀幹要轉 用腹肌和下背部的肌肉來彎下來 用右手碰左腳,左手向天然後換過來,左手碰右腳,右手向天 眼睛看著向天的手會幫驅趕和肩膀轉得好 背要維持平行,中心要穩定 不要轉太快 你的呼吸應該變快一點 快速一點會讓燒脂肪的效果更好 你們做得好,現在準備下一個 深蹲拳打,我其中最喜歡的運動,很會燒脂肪哦! 一開始要相撲深蹲,就是腳比正常的深蹲還寬一點的意思 手在一起在胸前 下到深蹲的位置,胸要直,眼睛往前看 大腿差不多跟地板平行的時候 停一下,用左手往右邊打拳,再來右手往左邊打拳 再站起來,這算一次 打拳越用力,卡路里燒得越多 這會練腿,腹肌,手臂,背,肩膀,不要停! 下一個要躺在地毯,專心練我們的腹肌 慢性捲腹,真的是我最最喜歡練腹肌的運動,我以前常常做 膝蓋彎著,手在頭的後面 一邊吸氣吐氣一邊用腹肌的力量把上半身彎上來 慢慢來,到上面停一下,然後感受腹肌的酸痛 不要快速,其實越慢越好,練腹肌的效果最好 整個動作都要用腹肌,不要放鬆 很棒,你們做得很好,我每次很喜歡這個動作 下一個我們留在地毯上練大腿 芭蕾舞半踢 側躺,上半身靠著右邊的手肘,手肘彎90度 右腿貼著地板 左邊的大腿向天,膝蓋彎 每次把左腳往上踢 踢得越用力,效果越好 22秒以後換邊 3,2,1,換邊 第五個動作要再站起來,要做尺蠖 又是我常常做來練全身的運動 一開始站著,手碰到地板然後往前走到高棒式的位置 手在肩膀下面,中心要穩,身體要直 手往後走到腳前,這算一次 重複45秒 因為我們在用手臂,胸,背,腹肌,加上在拉筋,所以真的是一個對全身有好處的動作 不要停,繼續加油! 已經完成三分之一的動作 很好!第六個是腹肌腳踏車 躺下,靠著兩個手肘,只有屁股碰到地板 用腹肌的力量把一隻腿的膝蓋往胸的方向,同時另外一隻腿伸直,然後還腿,有一種騎腳踏車的動作 我知道你的下腹肌和腿應該已經痛了 但這樣代表我們在燒脂肪 不要把腿放下,繼續堅持 又完成一個 第七個是高棒式到下犬式,也會練到全身 一開始在高棒式的位置,手臂往地板壓 肩膀不要碰到耳朵 讓屁股上來到身體的姿勢是一個倒過來的V型 這是你的下犬姿勢 再下來到高棒式 很簡單,重點就是要用腹肌讓身體在高棒式的時候變成一條直線 然後下犬會練到手臂和肩膀 不要放棄,快做完一半 你的努力一定會值得,繼續加油! 第八個運動要再站起來 這叫做前面弓箭步 會讓手臂和腹肌稍微休息一下 先站直,雙手在腰的兩邊 站直,肩膀往後一點,放輕鬆,下巴稍微往上 一隻腿先往前一步 腰再下來一直到兩個膝蓋都彎了90度左右 前面的膝蓋要在腳踝的上面,不要太前面 身體的重量要在腳跟然後把自己推上來到開始的位置 這算一次 輪流左右腳45秒 已經超過一半的運動時間,你們做得太好,不要放棄! 要回到地毯上,做經典的棒式 很簡單可是不容易 應該是最有效的運動之一 手肘在肩膀下面,然後手在一起(三角形) 腿,背,脖子都要一條直線 這次的秘訣是用身體中心的力量,也把肚臍吸進來 維持這個姿勢45秒 當然很痛,但是我陪你們一起痛苦好不好? 加油,快好了 你可以超越自己的期待! 先喝一口水然後站起來準備第十個運動 站著腹肌腳踏車 手指連在一起在頭的後面 用腹肌的力量把膝蓋上來 同時讓上半身轉,右手肘碰到左邊的膝蓋,左手肘碰到右邊的膝蓋 這算一次,輪流45秒 這樣會練下腹肌和腹肌的兩邊 肚子的脂肪會特別被燒掉了,加油 只剩下五個動作 第十一個叫腿掉落 這比正常的腿升來得簡單一點,很適合剛開始運動的人練下腹肌的運動 先躺下,然後把兩隻腿舉起來到垂直 先用腹肌的力量讓右腿下來快要碰到地板(但不要碰到地板) 如果你的背開始離開地板,腿不用再下去 右腿回到垂直的位置後,換左腿下去 輪流45秒 盡量全部用腹肌的力量,背也要貼著地板 加油,我們到了運動時間的尾巴,不要放棄 我相信你們能完成這個 十一個完成了,還有四個 第十二個是手臂和腿升,要練中心,背,也會幫助平衡和手腳協調 先趴著,手跟膝蓋都在地板上 手在肩膀下面,膝蓋在腰的下面 右手往前伸出,左腳往後伸出 一直到腰的高度 用你的中心維持好的平衡 不要快速,慢慢來,重點是不要跌倒 就算跌倒也沒關係,再起來繼續,不要放棄就好! 做得很好,我們繼續堅持有個美好的結束,再來第十三個動作 行走波比 我知道我們都很討厭波比,但是我特別設計了這個簡單版本給你們 一起來吧 先蹲下來,手在肩膀下面 腳一個一個往後一步,手肘同時彎 全身下到趴在地毯上然後把自己推上來,腳走到手的位置 最後站直,這是一次 還好吧? 如果太簡單你可以加快,也站著的時候可以跳一次 因為波比很會燒脂肪所以我自己的運動裡都會加波比 加油,我們快要結束了! 已經到了第十四個動作 只剩下兩個哦 核心踢腿會讓下腹肌痠痛 一開始躺在地毯上,手在屁股下面 雙腿舉起到90度 腿要慢慢用剪刀的動作下來快要到地毯上 重點是要用腹肌來控制你的腿 腿下來的時候不要碰到地板 再上來到開始的姿勢 剩下不到兩分鐘,不要在最後一刻放棄! 到了最後的運動 拍肩膀拍大腿會給你最後一次的全身燒脂肪 用高棒式的姿勢當作開始 用一隻手來拍另外一邊的肩膀 另外一隻手拍另外一邊的肩膀然後重複這個動作可是換拍大腿 先一隻手再另外一隻手 拍肩膀 肩膀 大腿 大腿 對了! 要記得,不只是練手,也是練腹肌 中心要穩,腰不能左右搖 最後一個動作,我們不停,也不放棄 只剩下幾秒,加油,盡力到最後 完成了,恭喜你跟我一起成功做完這次的運動 很不容易,特別是你如果剛開始運動而已 你做得很好,也會慢慢變更強壯 腹肌和背,腿和腰記得拉一下! 如果需要全身拉筋你可以看我上面拉筋的影片 希望你們喜歡今天的運動,下次再見!

Improve Your Fitness with HIIT

High-Intensity Interval Training

Welcome to your ultimate destination for High-Intensity Interval Training (HIIT)!

If you’re looking to maximize your workout efficiency, burn calories, and boost your cardiovascular fitness, you’ve come to the right place. At Top Fitness Influencer, we provide everything you need to power through your workouts, including expert guidance, top-notch routines, and high-quality activewear from Top Brand Clothing. Let’s dive into the world of HIIT and discover how you can transform your fitness journey today.

What is HIIT?

High-Intensity Interval Training (HIIT) is a workout method that involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This dynamic approach to fitness is designed to push your body to its limits and then allow it to recover, creating an efficient and effective workout routine.

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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.
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  • Boosted Metabolism: HIIT can increase your metabolic rate for hours after your workout, helping you burn more calories throughout the day.
  • Time Efficiency: HIIT workouts are typically shorter in duration but high in intensity, making them perfect for busy schedules.
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Here’s what we provide:

Expertly Designed HIIT Workouts

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Proper nutrition is key to maximizing your HIIT workouts. Our nutrition experts provide tips and meal plans to fuel your body for intense exercise and recovery. Discover the best foods to eat before and after your workouts to enhance performance and results.

Motivational Content

Stay motivated with our inspiring success stories, workout tips, and daily motivational quotes. Our blog and social media channels are filled with content that will keep you pumped up and ready to conquer your fitness goals.

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To get the most out of your HIIT workouts, it’s essential to wear high-quality activewear that supports your performance. We recommend Top Brand Clothing for their superior products that combine style, comfort, and functionality.

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  • Swimwear: Perfect for incorporating swimming into your HIIT routine or for post-workout relaxation.

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Ready to transform your fitness with HIIT?

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1. Explore Our Workouts

Browse our extensive library of HIIT workouts and find routines that match your fitness level and goals. Each workout is designed to be challenging yet achievable, helping you progress and improve.

2. Read Our Training Guides

Dive into our detailed training guides to understand the principles of HIIT and learn how to perform exercises correctly. Our guides cover everything from warm-ups to cool-downs, ensuring you get a comprehensive workout experience.

3. Follow Our Nutritional Advice

Fuel your body with the right nutrients to support your HIIT workouts. Follow our nutritional tips and meal plans to optimize your performance and recovery.

4. Join Our Community

Connect with like-minded fitness enthusiasts in the Top Fitness Influencer community. Share your progress, exchange tips, and find motivation from others who are on the same journey.

5. Shop Top Brand Clothing

Enhance your workout experience with high-quality activewear from Top Brand Clothing. Browse their collection and find the perfect gear to support your HIIT training.

Focus on Your Fitness Today

At Top Fitness Influencer, we believe in the transformative power of High-Intensity Interval Training. By incorporating HIIT into your fitness routine, you can achieve incredible results in a short amount of time. Whether your goal is to burn calories, improve cardiovascular fitness, or boost your metabolism, our resources and community are here to support you every step of the way.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced the benefits of HIIT firsthand and am passionate about sharing this effective workout method with others. I started Top Fitness Influencer to create a space where fitness enthusiasts can find the best resources, connect with a supportive community, and discover top-quality activewear. Join us today and let’s transform your fitness journey together!

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Comments (44)

  • @janicebello1629 Reply

    This video helped me lose weight a lot with my Herbalife and let me tell you lol, thank you! Although it’s been years

    May 30, 2024 at 2:36 PM
  • @savi-tk9mz Reply

    height: 5'3

    Day 1: May 28, 2024 ; 57kg, did this workout one time only + 10k steps & cal def
    Day 2: May 29, 2024
    Day 3: May 30, 2024
    Day 4: May 31, 2024
    Day 5: June 1, 2024
    Day 6: June 2, 2024
    Day 7: June 3, 2024

    Goal Weight: 48kg

    May 30, 2024 at 2:36 PM
  • @Siva2007-lu3np Reply

    I am going to start it from today for about 2 weeks lets see will i complete or not
    Week 1
    Day1✅but i cant do the last 5 exercises fully as my legs are tired and i'm sweating too much

    May 30, 2024 at 2:36 PM
  • @adzrin9229 Reply

    Restart

    May 30, 2024 at 2:36 PM
  • @Elena-qn2xr Reply

    I’ve done this specific work out sooooo many times over the years!! Thank you so much for the work you’re doing!! It’s become one of my comfort work outs. Adjusting it to my liking every time. Sometimes I’ll extend the exercises to 55 seconds, sometimes I’ll use weights, but sometimes I’ll do the good old version. Always helps me to getting back into exercising, even if I don’t feel like it. Not trying to lose any weight, just trying to stay strong and active.

    May 30, 2024 at 2:36 PM
  • @ivyjaramillo6935 Reply

    wish there was a way to know how many calories this burns, my fitbit doesn't detect this workout, i don't know how much weight i have lost since i started back in january but my arms feel much stronger than before, i can even see muscles!

    May 30, 2024 at 2:36 PM
  • @harshitapatil2178 Reply

    Day 1 ❤

    May 30, 2024 at 2:36 PM
  • @fossegru Reply

    doing this for two weeks!!
    start: height 167cm, weight 65,4kg, waist 78cm
    day 1:✅

    May 30, 2024 at 2:36 PM
  • @vijayalakshmi-dz8xq Reply

    I workout six months
    Before 72kg
    Total diet with excercise
    now 65kg
    Only body weight loss
    belly fat no reduced

    May 30, 2024 at 2:36 PM
  • @ashly_n Reply

    " beginner workout" bro I took longer breaks and still almost died😭

    May 30, 2024 at 2:36 PM
  • @Saniya23Arts Reply

    Thats not for beginners

    May 30, 2024 at 2:36 PM
  • @monicaortiz2920 Reply

    So true you have to like the exercise to keep going and not pain your body while working out .. I totally agree 👍🏼 ❤

    May 30, 2024 at 2:36 PM
  • @tahnialara2452 Reply

    I did this and I was suuper sore the next day, is that normal? Is there anything to do to reduce that?

    May 30, 2024 at 2:36 PM
  • @syakhillaiffahwidyazura9763 Reply

    anyone knows how much calories burn at this workout?

    May 30, 2024 at 2:36 PM
  • @snowfall9606 Reply

    The amount of body pain and sorness i have just by doing it once is unbelievable painful……. But gonna do this for a month❤ good luck everyone✨️

    May 30, 2024 at 2:36 PM
  • @Sam_Gachaz Reply

    I was sweating like a waterfall.Very effective😌 Thank you Emi!❤

    May 30, 2024 at 2:36 PM
  • @unst4bl8 Reply

    Which parts would the fat burn off of? Would it be like the arms, legs, stomach, waist?

    May 30, 2024 at 2:36 PM
  • @jamaicaaxlmaglupay3431 Reply

    Now I realized how 5 seconds important is. 😢

    May 30, 2024 at 2:36 PM
  • @Sara_99_ Reply

    "workout for beginners", after the 10 minute warm-up video and this workout I was about to vomit 🥲💀

    May 30, 2024 at 2:36 PM
  • @avamelchior4302 Reply

    would these bots stfu about magic pills 💀

    May 30, 2024 at 2:36 PM
  • @sijoo591 Reply

    Hey can anybody tell me that if this will make my shoulders wider or not?? I don't want wide shoulders

    May 30, 2024 at 2:36 PM
  • @bhavyanshisinghal3230 Reply

    My workout journey throughout
    Day 1: Done and dead
    Day 2: Just done
    Day 3: Missed (bla bla excuses)
    Day 4: Did a 30 min version
    Day 5: Unable to movie (missed)
    Day 6: Out somewhere (missed again)
    Day 7: Done

    May 30, 2024 at 2:36 PM
  • @jennasherman-rp9hk Reply

    i only got to 11 minutes today maybe i will do better tmr

    May 30, 2024 at 2:36 PM
  • @jessicabarbosa5473 Reply

    I was doing your videos for a while but life of course and I fell off. I'm so happy I found you again and boy am I out of shape. I had a hard time doing this one lol

    May 30, 2024 at 2:36 PM
  • @hayyihahd9251 Reply

    I do this workout at least 3 times a week since last year but I can’t find my old comment to keep update so here I am 😂

    May 30, 2024 at 2:36 PM
  • @yourenotmeg6395 Reply

    On day 2 and couldn’t get past ab bike not even because it was hard because my lower back/tailbone feels so bruised and so painful I couldn’t even do a rep! Anyone have tips on how to avoid this? I used a mat too! But the pain was awful 😢

    May 30, 2024 at 2:36 PM
  • @AsthaSharma-ds5tm Reply

    What are the minimum calories that we burn by doing this exercise?

    May 30, 2024 at 2:36 PM
  • @user-fi4pf3fj3n Reply

    Can anyone just make me sure that doing these exercises will help me lose weight….already I'm on diet…just wanna make sure that this weight loss will be sustainable na??

    May 30, 2024 at 2:36 PM
  • @Itzsme7648 Reply

    Day 1 ✅

    Day 2✅

    Day 3✅

    Day 4

    May 30, 2024 at 2:36 PM
  • @ayeshaajaz8720 Reply

    5 day done ✅

    May 30, 2024 at 2:36 PM
  • @happycup9046 Reply

    Helping with type one diabetes, I found this channel before my diagnosis, by keeping my sugar levels low it probably saved my life in some ways, but definitely my pancreas,

    thank you for sharing

    May 30, 2024 at 2:36 PM
  • @mrvelym Reply

    .

    May 30, 2024 at 2:36 PM
  • @ElisalovesJesus Reply

    It looks easy but i can’t express how much happy i am bcs i did it

    May 30, 2024 at 2:36 PM
  • @user-nk7qm1ms4g Reply

    155/57

    May 30, 2024 at 2:36 PM
  • @salmahussien8392 Reply

    I will do it in Ramadan after breakfast
    Start at23/3/2024
    Current weight:82.2

    May 30, 2024 at 2:36 PM
  • @myedits4525 Reply

    Cool, thank you ❤😊

    May 30, 2024 at 2:36 PM
  • @tahamacit1106 Reply

    Hanımefendi herşeyin gözüksün ip mayo ile çekim yap , güzel gögüslerini göster açıkta olsun

    May 30, 2024 at 2:36 PM
  • @hizyapaka7586 Reply

    🤜🏻❤️‍🔥🤛🏻
    Tinggi : 160cm
    BB : 62.7kg

    (with fasting)
    Day 1 : ✅
    Day 2 :
    Day 3 :
    Day 4 :
    Day 5 :
    Day 6 :
    Day 7 :
    Day 8 :
    Day 9 :
    Day 10 :
    Day 11 :
    Day 12 :
    Day 13 :
    Day 14 :

    May 30, 2024 at 2:36 PM
  • @jomegha Reply

    Those leg flutters killed me… Instead of finishing strong, i was flopping down on floor, dead…

    May 30, 2024 at 2:36 PM
  • @zelou4970 Reply

    I cant do the last one 😭😭
    I keep dropping down or getting mixed up

    Edit: oml i did it, my form was sloppy and i am now laying on the floor but i finished the exercises
    Goodluck to anyone else doing this ❤

    May 30, 2024 at 2:36 PM
  • @takuyatsutsumi7597 Reply

    3/11

    May 30, 2024 at 2:36 PM
  • @jomegha Reply

    2 weeks into this routine.. 4 days each week… I am much more strong and leaning out. Not losing weight yet, but inch loss is great!!!

    May 30, 2024 at 2:36 PM
  • @rene4825 Reply

    Here in 2024🤚
    After entering college in 2023 with 54kg I'm now at my heaviest at 62kg. I tried dieting for a few weeks but it only got me down to 60kg. So I'll be doing this workout for a month to get back to my original weight or maybe less? I'll write down my progress in this comment everyday. I'll only be doing this once a day since I have exams everyweek, it'll be hard if i do more than that.

    Starting weight: 60kg

    WEEK 1

    D1: ✅️ i died, literally shaking after the workout
    D2:✅ it was so much harder compared yesterday 😭😭 but i was still able to do it so yey me!
    D3:✅ it went a little easier than day 1 or 2, I didn't really want to exercise today but woop woop i persevered!
    D4:
    D5:
    D6:
    D7:

    WEEK 2

    D1:
    D2:
    D3:
    D4:
    D5:
    D6:
    D7:

    WEEK 3

    D1:
    D2:
    D3:
    D4:
    D5:
    D6:
    D7:

    WEEK 4

    D1:
    D2:
    D3:
    D4:
    D5:
    D6:
    D7:

    May 30, 2024 at 2:36 PM
  • @spinociraptor Reply

    Day 1: ✅️
    Day 2: ✅️
    Day 3: ✅️
    Day 4: ✅️
    Day 5: ❌️

    May 30, 2024 at 2:36 PM

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