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


Hi guys, welcome back to my channel, so today I’m trying this new . . . hairstyle middle Part. Did you? you did I get mad middle part? or? Split or you hate it So today I’ll be bringing you guys another beginner’s workout and this time will be 15 minutes with no jumping. This workout is perfect for you if you’re just starting a fitness journey, and I remember back then when I started exercising I didn’t like what guys wear there were a lot of movements that were too difficult and I didn’t even know if I was doing them right, so don’t worry. All these movements in this workout are beginner friendly and there’s also no jumping so less risk of injuries and you can focus more on just getting the movement right. Also if you live with someone else or you live in an apartment, and you don’t want to disturb your neighbours So this is also the perfect quiet cardio for you. My biggest tips for someone who is new to fitness is to start with small steps. So, 15 minutes a day is good enough. You just need to start feeding the habit of being active and taking care of your body and just staying consistent. It’s also super important to find a workout that you actually enjoy because if you don’t you’ll probably just give up after a few days Well, I hope you are going to like this workout And if you’re ready, let’s go. Before we start this workout remind yourself of your goals, why you’re here today, and how you can push yourself to give it your all in these 15 minutes to get you one step closer to your goals. We’ll then first start with windmill to warm up our body for the fat burning processes to begin. Stand with feet wider than shoulder width apart. Toes pointing out, spread your arms straight out to the side. Keeping your legs and back straight, rotate your torso to the side as you engage your abs and lower back to bend down so that you touch your opposite foot with one arm while you extend the other towards the sky. Look up to your fingers to get as much rotation of your torso and shoulders as you can. Make sure you are keeping your back flat and your core nice and tight Rotate in a controlled motion. Your breath should quicken a little bit. Feel free to go faster for more burn. Rest Good job, guys, you did great. Let’s get ready for our second exercise, squat punch, for one of my favorite full body fat burning exercise Starting in a sumo squat stance meaning a feet are wider apart then hit with distance hands together in front of your chest Squat down as you lower your bum chest up and eyes looking to the front once your thighs are almost parallel to the floor Hold it there, extend one arm to punch to the opposite side followed by the other then stand back up And this completes one rep the harder you punch the more calories you burn This is working our legs our abs our arms back shoulders. So let’s keep it up! (Rest) Next one. Let’s lie down on the mat to focus on working the ABS slow crunch This is my favourite, favourite app exercise in the world. I used to do it all the time bend your knees hands behind your head Inhale and exhale as you crunch your abs to curl your upper body up Do it slowly and pause at the top for one to two seconds until you can really feel a burn in the abs here We’re not doing it fast. The slower you go, the more it works the abs keep your abs pulled in throughout the whole movement (Rest) That was such a good burn guys. I always love this exercise. Next one will stay on the mat to work on our thighs be lay half kick Resting your upper body on the right elbow bent at a 90 degree angle Right leg straight on the floor point your left upper thigh to us the sky with knees bent Then for every single rep keep your left foot straight up the harder. You kick the more burn you’ll get in your thighs switch side after 22 seconds two, one, switch For the fifth exercise, let’s stand back up. It’s time for inchworm another one of the most frequent full body exercises I do Walk your hand forward until you’re in high plank position Hands below your shoulder Hold your core tight to make sure your body is in a straight line Then walk your hands back to your feet and this is one rep repeat for forty-five seconds This is a very effective full-body exercise because we’re working the arms Chest, back and abs plus we’re stretching the hamstrings. Don’t stop, keep moving (Rest), we finished one time of this workout ready good work, sick as slicked on the up bike Elbows on the floor Supporting your upper torso up so that only your butt is on the floor crunching your abs Lift both legs off the floor and cycle your legs by bringing one knee in towards your chest and at the same time Straightening the other leg out I know you’re feeling sore in the lower abs and the legs but it means we’re getting the burn we want. So keep going No, dropping the legs, we can do this (Rest), another one done, seven is high pointed down doubt for another full body burn (Exercise) Starting in high plank position then press your arms into the floor shoulders away from your ears Butt lifted up in the air to form an upside-down V This is your down dot position then come back down into a high plank It looks so simple But the key here is to walk your apps So that your body is in one straight line in high plank and also working your arms and shoulders for down dog Don’t give up guys. We’re almost halfway through, the work you put in is going to be worth it. Keep pushing! (Rest) Well stand back up for an eight exercise front lunge to work on the legs and give her arms and abs a break (Exercise) Stand up tall hands on your waist keeping your upper body straight with your shoulder’s back and relaxed and chin up step forward with one leg lower your hips until both knees are bent at about a 90 degrees angle make sure your front knee is directly above your ankle not push out too far Keep the weight in your heels as you squeeze the booty to push back up to the starting position This is one rep Alternate between sides for 45 seconds only less than half of the workouts left. We’re doing amazing. So no quitting (Ten) (Rest) Ninth exercise will get back onto the floor for a classic old plank It’s simple but it’s tough and it’s one of the most effective exercises that ever exist Elbows on the ground shoulder with apart Making a triangle base with your forearms with your legs, spine, and neck in the straight line neutral position The key here is to brace your core and push your belly button in towards your spine Just hold it there until forty-five seconds is up. It’s not easy I know but I’m here suffering together with you guys almost there. Stay strong. We’re stronger than we think so, let’s do it! (Rest), drink some water and we’ll stand up for the tenth exercise standing at pipe (Exercise) Fingers lay behind your head Crunch your abs as you raise one knee up and twist your upper body towards the knee to try to touch it with your opposite elbow This is one rep Alternate between sides for forty-five seconds here We’re working our lower abs and the side of our abs Giving I love handles the burn so really crunch them up every time we twist our body and raise the knee (Rest) Only five more minutes to go Eleventh is leg drop. This is an easier version then leg raises. So it’s perfect for beginners to train the lower abs (Exercise) Lie flat on the floor raise both legs towards the ceiling so that they’re perpendicular to the floor tighten your abs then slowly lower your right leg until it is only a few inches off the floor or As low as you can go without lifting your back off the floor Raise it back up. Then lower your left leg and bring it back up Alternate between sides for 45 seconds Remember to try and engage your apps as much as you can and keep your entire back on the floor. Push it guys We’re towards the end of this workout. This is not the time to slack. I have faith in you. Let’s get it done! (Rest) Eleven down and four more to go. Twelve is Arm and leg raise to train the core and back as well as balance and coordination (Exercise) First come into all four, hands and knees on the floor Making sure your palms are under your shoulders and your knees are under your hip Extend one arm forward and at the same time lift your opposite leg behind you bring it to hip height Remember to tighten your core in order to keep your balance. You don’t need to do it fast here, Let’s do it nice and controlled and try our best to focus on not falling even if you, do don’t worry Just get right back up and keep going (Rest) You did so well, let’s finish this workout strong and get to our thirteen exercise walking burpees I know we all hate burpees, but I especially designed this less intense version for you guys (Exercise) Let’s do it together First bend down and put your hands below your shoulder then step your feet back one by one as you bend your elbows Lower your whole body to the floor then push yourself back up and walk your feet back to your hands stand up tall and this Is one rep not too bad right
If you feel like it’s easy go faster for more calories burn and you can even add in the jumping like the ricked burpees I added burpees in my workouts all the time because it’s the best full body movement for fat burning Keep the speed up and give an extra push. We’re almost done And we’re already onto a 14th exercise only two more exercises to go Legs flutter for another lower abs burn start by lying flat on your back hands below your foot raise your legs up pointing up to the sky so that they’re Perpendicular to the floor then working your ups Flutter your legs as you lower them down by making small rep head up and down scissor like motions The key is to focus on having your midsection to do all the work and to keep your abs constantly contracted Don’t let your legs touch the floor when they reach the bottom. Well as I’m back up to the starting position Less than two minutes to go guys. Keep going. We have come too far to quit now. We’re super close today (Rest), and we’re onto a last exercise. Shoulder tap with side tap for the final full body burn Beginning high plank position First raise one arms it have two opposite shoulder Then repeat on the other side and then tap the same side of your side one on first followed by the other So tap the shoulder Shoulder, thigh, thigh. You got it Remember, you’re not just working your arms here. But you’re also working your abs engage your core to keep the balance So your hip is not moving from side to side. This is the last exercise guys. We’re not stopping We’re not dropping down only a few more seconds to go. Give it your all And we’re done good job for getting this workout done together with me It’s not easy, especially if you’re just starting out on your fitness journey, so great work You’ll get stronger and better in time We’ll stretch out our abs and also our back, legs and hips if you want a complete stretch for the full body I’ll link my short video up here as well. I hope you had a great workout with me and I’ll see you again very soon

100 thoughts on “BEST 15 min Beginner Workout for Fat Burning (NO JUMPING HIIT!!!)

  1. I also post what I eat everyday on my instagram stories – hope that would give you some meals ideas and tips!
    https://www.instagram.com/emiwong_/

  2. I'm doing this with the thigh one too

    Day 1: I am DYING, but I feel like I can do for 1 or 2 weeks, or even a month!
    Day 2: done
    Day 3: I already lost like 6cm of my hips, and I'm sweating alot
    Day 4: Done
    Day 5: I am so sweaty but I feel my waist is more slimmer than before
    Day 6: didn't do it cause I had a hard day yesterday
    Day 7: okay at first I had 77cm on my belly, now I only have 69.3cm! This is working!
    Day 8:

  3. Whoa tough enough to know it works but not too tough to be un doable. Favorite exercise I've found so far! Well planned out to loose weight and strengthen entire body! Thank you for this !

  4. I'm a fatass bitch 😩 I won't say my age but I'm 5"2 and 55kg and SO FAT… There's a girl in my class who's the same height as me and has my desired body so I'm going to do this to see if I can get her body. I need to lose 5-7kg.
    Day 1:

  5. Truly inspiring I started last week and already see progress I'm so happy to have tried this work out my 3 yr old do it together ❤️

  6. I used to fall everytime I did the inch worm or anything involving my arms and now I'm able to hold myself up.

    Also I've started losing weight and have some loose skin in various places…
    I've exercised everyday Monday-Thursday for 15 min. and Friday-Sunday for 30 min. I've also stopped eating so much and I watch your videos every morning!

  7. So I am feeling really bad about my body recently and I am really out of shape. I’m also a kid, so it’s hard for me to have some sort of diet. What I am going to do is do this excessive and try to eat healthier every single day until I get results. I’ll be updating!

  8. I'm gonna do this and go on a diet and i'm currently at 60+kg, i'll be back in about a month, reply if it's already a month so that i can keep you updated on what my weight is, PROMISE✋.

  9. So I don’t know if this is normal. Every time I exercise I hear air coming out of my nose. Like I’ll be breathing normally and while I’m breathing another breathe comes in. Can anyone explain why this might be happening to me. I think it might be asthma but I’m not completely sure. Keep note that I’m in sports. So, if someone could help me find out what this is that would be great.

  10. Emi! Thanks so much for the fun, challenging beginner full body work out! People often jump way ahead into exercises that are too difficult without the necessary base level of fitness, which can cause not only injury but discouragement. It’s me…I’m people.
    🙂
    I’ve done this routine for several days now and I’m already feeling improvement.

  11. I've been doing this work out for 2 months and I lost 20 pounds. I'm still working on losing weight but just know you can this is even if its painful

  12. Thanks so much for this! Finally, a workout I actually enjoy and can get through without feeling like I want to die. I even managed to hold the plank for the full 45 seconds (something I haven't been able to do in years, so it's a big achievement). I currently weigh around 80kg, and I'm hoping that with these workouts and your encouragement coupled with better portion control when it comes to my meals, I'll get down to a healthier weight of ~55kg, maybe even within a year if I stick to it. I'm beyond excited to get started with my weight loss and fitness journey <3

  13. I did a lot of yelling this first time I did the plank for 45 seconds 😂 miraculously it was a lot easier the second time when I didn't waste my breath cursing 😁

  14. this is the second time doing this and ist already a lot easier. My concentration is higher and time went by so fast!

  15. Ok um idk if this is normal i hope it is but its day 3 and like when i do squat punches like my chest makes this weird grinding sound idk how to describe it and like if air idk its weird someone tell me if this is normal plz!!!

  16. thank you so much, emi! this has gotten me to work out regularly, and i finally feel like i'm getting my life back together!

  17. so if i were to do this, since i usually run 12 rounds, do i have to run 12 rounds after HIIT or only walk briefly for 15 mins etc and rest next day?

  18. I’m 20 and obese! I just did 10 minutes of the work out and feeling tired. Legs burning, out of breath. I’m not going to kick myself because tomorrow I’m going to do the whole 15! I can do this!!

  19. I can feel myself getting stronger! At first I can't do legs drops like at all. Now i can do like 20 seconds 😂😂 I know I'm still super out of shape and weak but hey! Progress is progress!!

  20. i'm doing your 30 day workout and finding other workouts of yours to do after. I'm proud to say that made it completely through this and even swapped to normal burpees and leg raises for a better burn!

  21. Thank you for the excellent workout for somebody reintroducing herself to fitness and remembering to prioritize herself. However, if your other videos are similar in language to this one I will not continue watching. There are some negative “diet culture” terms that I heard in this video that were triggering and made me uncomfortable.

  22. i started doing this workout on monday and i weighed 188lbs it is now wednesday i currently weigh 185!! My current goal weight is 170lbs.

  23. Ok so I'm going to keep you all updated on my progress
    Day 1: Today was hard I remembered doing this workout earlier on in life and decided to do it again. The workout was hard not going to lie. Starting weight: 160lbs
    Day 2: Starting to get easier during workouts. As I get to near the end my abs don't burn as much. Will be doing this two times a day from now on.
    Day 3: Feels so much easier. Can tell the difference in weight!!! So far I've lost 5 pounds! I am not sweating as much and with the leg drops I find it easier will keep you updated.

  24. ngl i did underestimate this workout video i first watched it and was like ‘haha that’s easy let’s do it’ then once i was 3-4 mins in i was already sweating profusely and couldn’t catch my breath honestly a good workout video i’ll try coming back to it everyday thanks!

  25. I wanna challenge myself to see how long that I can do it 😄 :
    Day 1
    = done! 💕
    Day 2
    = done! 💕
    Day 3
    = skip.
    = Let's try not to skip any more days guys;(
    Day 4
    = done! 💓
    = "The pain you feel today , will be the strength you feel tomorrow. "
    Day 5
    = done!💓
    = " do something today that your future self will thank you for. "
    Day 6
    = done! 💟
    = " the hard part isn't getting your body in shape , the hard part is getting your mind in shape. "
    = so true y'all , be careful of our mind.. As now I'm getting consistent as I can.. My mind always trying to do the opposite! It want us to give up by telling us that we can't do it, this is too hard, etc. Dont let ur mind control you 💪

  26. People on no jumping exercises cause either they shake their homes or cause their boobs are too big to fucking work with or ya know. BOTH

  27. I’m doing this so I keep a log oops

    Day 1: Ouch. And finished!
    Day 2: Finished! It went by faster!
    Day 3: it’s already getting easier. The planks was less harder than it is already been. Done!
    Day 4: I had taken the day off because I was sore. Working out tomorrow!

  28. I’m gonna start doing this (almost) every day, I’ll post updates!

    Day 1: It wasn’t super hard but I had to take small breaks during some moves.
    Day 2: A bit better than day 1, but still had to take breaks during the last 2 moves.
    Day 3: Yay! I did it without breaks during moves. The rest of it was pretty easy but the last two moves kill me every time!

  29. I had 1,5 months ago huge back surgery and now i'm recovering nice and strong.
    I had no problems completing this exercise. No excuses! Get to work😂🙏

  30. okay i can't believe i'm doing this but here goes.
    i'm 13, about 5'7" and 190 pounds. this is not good at all. i'm really unhappy with my weight so i'm going to do something about it.
    (also i'm writing this comment because it'll help me remember to exercise)
    i'm exercising for myself and my health

    i drink apple cider vinegar with water everyday and walk 30 minutes almost everyday. i'm going to be doing 2 other 5 minute exercises. and from now on i'm going to remember to eat healthy because i want to look like a snackk 😋😂

    day 1~ okay i'm a sweaty mess, the one i struggled with most is the last one but i know it's going to be worth it
    quote — "70% of people that start a fitness plan quit. Except you. Not this time."

  31. i’m going to do this every day for the month of December and in the beginng middle and end of the month i will update measurements and weight starting today
    waist: 28
    hips:31
    weight: 123
    1:
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    waist:
    hips:
    weight:
    16:
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    25:🎄
    26:
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    31:
    waist:
    hips:
    weight:

  32. This workout is great but have to stop in the middle cuz my little brother was shining a flashlight in my eyes I don't know if it'll be that effective since I stopped what do I do?

  33. Finally! A workout that isn’t so hard on my knees! I recently had knee surgery and I struggle with some exercises because of it.

  34. OMG HER WORKOUTS REALLY DOES WORK. like when i did this, i had 3 layers of fat. Then when i finished i lost one of that layers. She is really good.💕

  35. Hi,I am 5.6" and weigh 51 kgs as of now,I am doing this workout as pledge to start living a healthy lifestyle for a better health.I suffer from chronic anemia and I want to physiologically increase my blood by increasing my oxygen requirement.Anyways cutting the crap I will keep u guys updated about my thoughts and if I was able to visualise a marked toning in my body.
    Day 1:This workout was pretty easy for me as I have worked out in the past years as well,I think some exercises definitely get to u and make u feel the burn,I was sweating by the end of it hence calories were burnt,I believe listening to upbeat bollywood music helped me a lot.
    day 2:I woke up in the morning and my legs and esp. my lower abs were sore af that means it works,doing it for the 2nd time was even easier,I enjoyed working out and feel so refreshed!

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