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

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 gonna start doing this from tomorrow. I'm 20 years old
    Weight: 121.5 lb (55kg)
    Height: 158cm
    My goal is 99.3 lb (45kg)

    Hope I can reach my goal without giving up, wish me luck. I will try to do this everyday and update for you guys ♥

    DAY 1: I did this after having a sore body from doing dance sport at school but it wasn't so bad, it didn't hurt like hell or something, that must be because I'm used to doing exercise already. My I almost gave up at the plank, it was so good. I felt good after finishing it.

    DAY 2: DONE! My body was so sore from yesterday routine but I did it!
    DAY 3: DONE!
    DAY 4: DONE!
    DAY 5: DONE!
    DAY 6: DONE!
    DAY 7: DONE!
    DAY 8: DONE!
    DAY 9: DONE!
    DAY 10: DONE!
    DAY 11: Skip
    DAY 12: DONE!
    DAY 13: DONE!
    DAY 14: DONE!
    DAY 15: DONE!
    DAY 16: DONE!
    DAY 17: DONE!
    DAY 18: DONE!
    DAY 19: DONE!
    DAY 20: I skipped because I had period and it was so painful I couldn't do it. I alsod decided to change into the 20 mins cardio with jumping, will continue with my update there. Wish me luck

  3. I know its annoying, but I need motivation ):
    1 like – 1 day.

    1. I've done the first day on my own :D. It wasn't especially hard, but I struggled with anything that had to do with pushups 😬
    2. kinda easier, STILL STRUGGLING WITH THE PUSHUPS
    3. donE
    4. felt HELLA sore AhHHHh
    5.donE

  4. hey guys! i am going to be doing this exercise for two weeks. i will take two day breaks each week. i will try to keep the updating consistent! (i did my first day today so the comment won't be edited until day 2)

    day 1: it's a lot harder than it looks but i pushed myself and made it through! if you are going to do this exercise, it is very hard at first but don't give up!

    day 2: in my opinion today was a little bit harder than the first one, but i did the best i could! i don't see any drastic changes yet, but im going to keep going!

    day 3: sorry guys, but i didn't do exercises today because im a bit sore and im sick! ill try my best to continue tomorrow. i will keep updating even though no one has seen my comment yet. ):

  5. Why is it that when I excercise my stomach gets bigger instead of getting slimmer… Welp… I guess my body just doesnt want to work with me

  6. Still doing it everyday! Im not sore anymore tho….what does that mean is this excerise enough or should i do more

  7. Hi! You inspire me to start getting healthy! It's hard because my mom won't stop buying me chips. But I'll try and make a balance! 🙂

  8. Hey day two (deleted day one I didn't finish it to day) my hole body burns my mom just walked in and I stopped have to go take a shower comment tomorrow

  9. Day 1 I measured myself after doing her 2week ab challenge and my stomach grew to almost 30inches.
    I wondering what was I doing wrong and looked it, found out I wasnt losing belly and all I was doing is gaining muscle which pushed up my belly fat. When I finished this cardio I got almost immediate results
    I went from nearly pushing 30inches to just a little above 28inches.
    Talk about water weight right.
    I sucked in my stomach to se what goal I'm going for.
    Turns out I'm not to fat away from just a couple more inches then I can go back to the 2 week ab challenge.
    I'll do my best to keep anyone who wants to read my story updated.

  10. 30 days 💜💛
    Day 1 :✔️
    Day 2 :✔️
    Day 3 : ✔️
    Day 4 : ✔️
    Day 5 : ✔️
    Day 6 : ✔️
    Day7 : ✔️
    Day 8 : ✔️
    Day 9 : ✔️ (cheating day 🎉)
    Day 10 : ✔️ (gain weight but my waist is smaller 😂)
    Day 11 : ✔️
    Day 12 : skip
    Day 13 : skip but use dumbell for exercise
    Day 14.:✔️🎉

  11. Will this also work if you have hypothyrodism? 🙁 i've tried many workouts around youtube for months but never see any changes, so i'm gonna try this one for a year and use Emi Wong's other exercise videos as well 💖

  12. Like this is my second video and I’m sweating a lot like I never did before and I think this is really helping me and like I think I’m losing some of my belly fat and I just saw this video today like I want to say thank you to here emi wong

  13. I am one of those lucky people with the hour-glass figure and (not being vain) im fairly attractive face wise, but I have lots of body fat, leg fat and hip fat and all my friends are super skinny. so currently I am:
    stomach: 34 inches
    hips: 35 inches
    thighs: 23 inches

    I am starting this workout now, I will update until I am satisfied.

    Day 1: very sweaty, did all of it, out of breath, dehydrated but I don't ache… YET. taking a before and after photo. wish me luck.

    Day 2: this workout seemed much harder than yesterday, very sweaty and out of breath. I don't ache really, just a little in my arms but I feel so much better, going to do it later too.

    Day 3: today I sweated a lot, I'm cramped in my ab area and it seems to be getting harder. I haven't seen any progress yet but I'm going to keep going. (btw I'm on a no chocolate diet and have been for 2 months.)

    Day 4: Today I made the stupid decision to wear thick clothes so I would swear more, which I did but it was hell. still haven't seen any progress but I feel slightly stronger, going to do this twice tomorrow. I'm going to keep going for a couple of weeks I think to really loose it.

    Day 5: I measured myself today and I've lost an inch around my stomach and thighs, I'm so happy! did this twice today because I made a cake and had pizza 😉
    I can't believe it tho!

  14. I've been doing this on and off these past 6 months. Honestly the only youtube workout I keep coming back to, maybe because it's a no jumping one. Always hate the plank so much but somehow I get through it every time, the leg flutters also kinda hard for some reason, maybe because I'm already so exhausted at that point

  15. I found your chanel today and I really like it I have a bigger motivation with you. Thank you💖
    Sorry for my english🙃

  16. Guys I’ve only been doing this workout for like a week now and I can tell a pretty big difference from where I started. I had to stop multiple times during some of the workouts and now I only need to stop once for 2 of the lower ab workouts. I swear I’m getting stronger because planking and holding myself up doesn’t seem as hard. I cant tell a difference in my body yet really but I feel like my arms and legs are becoming more defined. I’m not doing this to lose weight because I’m already thin (just skin and bones basically), I’m doing it to get stronger and more in shape, but if you combine this with eating healthy, the results will happen I promise. If you’re thinking you can’t do it, you CAN! Coming from someone with absolutely no strength and probably the most unathletic person in the word, if I can do it you definitely can.

  17. Work has been crazier than usual and i'd fallen off my workout routine for more than a week. So i thought to get back with this video, I'm so happy to see I can do this faster, more easily and with better confidence in my form than when I first came across your videos back in Feb this year 😀 <3 Off to do one of your more intense videos 😉

  18. Hi Emi! 😁

    I really love all your workouts, but this is the first one I had tried, so thank You so much for sharing it with us.

    Best wishes, Laura! 😁

  19. The walking burpee is the most difficult one. 🙁 Do you have any idea how to make it easier? I'm still strugguling with full body exercises.

  20. This is such a good set for me! It's not bad on the knees, no jumping and needs little space, no equipment, so I could even do it while travelling! I was looking for something to get me back into exercising after a long illness. I couldn't eat much for a whole month, so I'm very weak now. Subscribed and also following on Instagram!

  21. This is my 4th or 5th time doing this work out and im always dead by the time you do the walking burpees. Lol but i know over time i will get there!! Lol thanks for the vid!! So awesome!

  22. I usually just watch these while sitting or laying down but I actually did this one. Love this workout, felt the burn right away. I changed one of the workouts for mountain climbers instead. And I love how during the workout you were being motivational at the same time that actually helped alot. ll be doing this 4x a week along with my diet can't wait for results 😊😊

  23. I used to do this earlier as well but now when i started again after a short gap ,there's alot of pain in my back and can't do more then a half of this workout.

  24. Hi, dear. Thank you so much for your video. Now every day I'm watching it and and do my exercises same time with you on the video

  25. So on estimate, for someone who’s 5”8 how many calories does this burn if they were doing it at the same pace you are?

  26. Ok so ive been doing thia excerise everyday religously only skipping a day a couple times and i look great and feel great my tummy is flatter and i lost about 8 pounds

  27. Literally was juuuust thinking how I did not want my boobs to bounce and for my grandma downstairs to come up asking me what's wrong and then this came up. Crazy.

  28. okay so i started doing this since yesterday, along with some other videos and i honestly feel healthier? if that’s possible. idk lmao but i guess i’ll update you guys when i remember 😂

    day one- it was honestly so hard!! i was dying and kept stopping because i just couldn’t do it. but i continued and eventually finished and i feel so much better

    day two- it was a little easier to do each exercise but i still had some difficulty and still stopped a lot. i don’t see any difference in my body, (obviously) appearance wise.

    day three- it was much harder for me because i was really sore from yesterday so i stopped a lot more than the first day but i still got it done, and i got to say, i feel much better and healthier. i see a slight difference in my body image but it’s not a BIG difference.

    day four- it’s actually getting easier and i’m getting less tired. i gotta say, i’m very proud of myself. i see that my muffin top is starting to go away. not completely of course!! nothing happens so fast. no pain no gain! (;

    day five: i kinda wanted to cry because of how hard it was. today just wasn’t my day and i just felt like giving up. i got through the video but i was stopping a lot. i’m also doing her video for back fat and let me tell you!!! the bras that normally didn’t fit me because of how much it was squishing my back, fit me much more comfortably. i’m not lying at all! this is all real and i have been doing this video along with two others and i couldn’t be happier with the results. imagine what my body will look like in a couple months !!! i’m so excited and pumped now. (sorry for the long update)

  29. I am so unfit that I had to take 4 min breaks for some of them because I was about to pass out and my stomach was trembling. I’m still very exhausted.

  30. Updates here:
    Day 1: I only made it up to exercise 12 and I’m fairly proud. I am not very active and I was trembling and crying lol. I’m going to try to make it all the way through tmr but yeah. I’m also planning to sleep more and stop eating after 8 pm to prevent binging while watching Netflix at 3 am LMAO
    Day 2: I only got to exercise 14 and I’m sweating. It was just a little bit easier than yesterday haha
    Im going to stop updating because nobody is looking at it but I’m still going to do it everyday

  31. Day 1 : it was kind of hard but very much doable, I would recommend taking like a minute break halfway for breathing

    Week 1 : it's started to get easier from doing it once a day so I add a couple more seconds, but I definitely feel a difference in my body strength. Will update next week

    (I would recommend that if you struggle to do some moves then instead of working with seconds, do the move a specific amount if times (usually 10-15 times) this will help you in the beginning when you don't do enough in the seconds given. But you'll get better as you do it more)

  32. Guys i know maybe it’s hard but when i did it i felt sooooo gooodd like I couldn’t believe that im strong like that and handled it 😂😂

  33. She’s like make sure you push in ur abs and I’m like I have no abs I just have a basketball belly :/ I will not give up I must become fit!!! EMI Wong tham ur really helping me push myself!!

  34. 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!

  35. 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 !

  36. I'm doing her 30 day workout and I'll do an update once a week y'all and maybe upload photos too.

    (Just to let y'all know I'm on day 6 now and my legs have slimmed down quite a bit. My stomach is bloated cause of period)

  37. 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:

  38. 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 ❤️

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