“20 min Fat Burning Workout for TOTAL BEGINNERS (Achievable, No Equipment)” is a 20-minute, full-body workout designed specifically for beginners. The best part? No equipment is needed! The workout, created by MadFit, includes a warm-up sequence with exercises like marching, tapping knees, and hamstring kicks. The workout itself consists of various exercises, including squats, standing elbow to knee, and tight arm circles. It also incorporates on-the-ground exercises such as glute bridges and crunches. With rest periods in between, this circuit-style workout is suitable for those just starting out or getting back into fitness.
In this 20-minute beginner workout, MadFit guides you through a full-body routine that requires no equipment. The workout starts with a warm-up sequence that includes marching, tapping knees, and hamstring kicks. Then, you’ll move on to exercises like squats, standing elbow to knee, and tight arm circles. The workout also incorporates on-the-ground exercises such as glute bridges and crunches. With rest periods in between, this workout is perfect for beginners looking to get into shape or ease back into fitness. Say goodbye to complicated equipment and hello to a challenging but achievable workout!
Warm-up Sequence
Before you dive into the workout, it’s important to properly warm up your body to prevent any injuries and prepare yourself for the exercises ahead. The warm-up sequence includes three basic movements: marching, tapping knees, and hamstring kicks.
Marching
Start by standing in place and lift your knees up, one at a time, as if you are marching. Focus on keeping your core tight and bringing your knees up to meet your hands. Stay light on your toes and maintain a steady rhythm as you march in place. This will help increase your heart rate slightly and warm up your legs.
Tapping Knees
Next, begin tapping your knees with your hands as they come up. This movement will further engage your core muscles and increase blood flow to your legs. Stay light on your toes throughout this exercise and maintain a steady and controlled movement.
Hamstring Kicks
To warm up your hamstrings, step forward with one foot, kick your opposite leg back, and try to touch your buttock with your heel. Alternate between legs as you perform this movement, focusing on staying light on your toes and engaging your core muscles for balance and stability.
Exercises
Now that you’re warmed up, it’s time to move on to the main exercises of this fat burning workout. These exercises target different muscle groups in your body, helping to increase strength and burn calories.
Squats
Squats are a great compound exercise that targets your lower body, including your quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, lower your hips back and down as if you’re sitting into an imaginary chair, and then drive through your heels to return to a standing position. Make sure to keep your chest lifted and your core engaged throughout the movement.
Standing Elbow to Knee
This exercise targets your core and oblique muscles. Stand with your feet hip-width apart and place your fingertips by your ears. Bring your knee up towards your elbow on the same side, aiming to touch them together. Return to the starting position and repeat on the opposite side. Keep a controlled and rhythmic movement, focusing on engaging your core and oblique muscles.
Rise and Touch the Floor
This exercise engages both your upper and lower body. Start by standing with your feet shoulder-width apart. Reach towards the ceiling as you rise up on your toes, then lower down towards the floor and try to touch the ground. Repeat this movement, focusing on keeping your core engaged and your upper body strong as you reach and touch the floor.
Tight Arm Circles
Tight arm circles are a great way to target your shoulder and arm muscles. Extend your arms straight out to the sides, parallel to the floor. Make small circles forward with your arms while keeping them straight and your core engaged. After a designated time, switch to making small circles backward. Focus on maintaining a controlled movement and maintain strong and steady arm muscles throughout.
On the Ground Exercises
Time to move to the ground for these exercises targeting your glutes and abdominal muscles.
Glute Bridges
Lie on your back with your knees bent and your feet flat on the floor. Place your arms by your sides with your palms facing down. Engage your glutes and lift your hips off the ground, creating a bridge with your body. Hold for a few seconds, then lower your hips back down to the ground. Repeat this movement, focusing on squeezing your glutes at the top of the bridge.
Crunches
Lie on your back with your knees bent and your feet flat on the floor. Place your fingertips by your ears, and lift your head, neck, and shoulder blades off the ground using your abdominal muscles. Lower yourself back down and repeat the movement, focusing on your breathing and engaging your core throughout.
Circuit-Style Workout
Now that you’ve completed the warm-up and main exercises, it’s time to put them all together in a circuit-style workout. This means you will perform each exercise for a designated amount of time, usually around 45 seconds, before moving directly to the next exercise without a break. This keeps your heart rate elevated and maximizes calorie burn.
Rest Periods
After completing each exercise in the circuit, take a 15-second active rest period. Instead of just standing still, keep your body moving by lightly marching in place to maintain a steady heart rate. These short rest periods will allow your muscles to recover slightly before moving on to the next exercise in the circuit.
High-Intensity Exercises
To end the workout and really get your heart rate up, you’ll perform a set of high-intensity exercises. These exercises are designed to challenge your cardiovascular system and help you burn even more calories.
Raise Heart Rate
The high-intensity exercises can include movements like big marches, tapping knees, and step jacks. These exercises are similar to the warm-up sequence exercises but performed at a faster pace to increase your heart rate. Aim to complete these exercises with maximum effort for 30 seconds each to really elevate your heart rate and intensify the fat-burning effects of the workout.
Suitability
This 20-minute fat burning workout is perfect for beginners or those getting back into fitness. The exercises are designed to be achievable and require no equipment, making it easy to do at home or any convenient location. The video by MadFit provides visual guidance, allowing you to follow along easily and ensure you’re performing each exercise correctly. Whether you’re just starting out in your fitness journey or looking to get back into shape, this workout is a great way to kickstart your fitness routine and improve your overall health and well-being. Remember to listen to your body and modify the exercises as needed to suit your fitness level.
