Selen Dar

Muscle-Building Workout and Diet

What’s up? What’s up welcome back to my channel so today I’m going to film my 10 minutes full body hit workout for fat burning So we all want abs well at least I really do [and] f workout themselves are not enough you want to build a muscle but at the same time I want to get rid of the layer of fat on top of it for the apps to Pop so Cardio is extremely important this workout I do it at least once a week, and I always think that a shot workout is better than no workout So even if you’re super busy that week you don’t have time. This is just 10 minutes even though It’s only 10 minutes, but it really makes you sweat. I sweated so much during this workout A Hit is high-intensity interval training. It is extremely effective to burn body fat especially the lower belly fat right here It’s a complete body weight exercise. All you need [to] [smet] you can do it anywhere it only needs 10 minutes of your time So no excuses [guys] okay, so in this workout We’ll do 10 exercises each exercise lasts for 45 seconds and then rest for 15 seconds in between sets It doesn’t sound too bad right okay? I’m going to give you this heads up right now This is going to hurt really really bad. You probably be cursing me During the whole 10 [minutes] because every time when I do it I curse myself Why do I put myself through this, but it’s going to be worth it. If it doesn’t hurt It doesn’t work right so grab your mat and let’s get to it Let’s start with jumping jacks It is a great overall body exercise to warm up your body Get a blood flow into your muscles and get your heart rate up So it facilitates a fat burning process for the rest of your workout Start with standing position feet together arms by your side Jump with your feet apart and at the same time bring your arms above your head quickly Hop your feet back together and lower your arms back to your side Continue this motion at a high speed to increase the intensity will do this for 45 seconds Five more seconds to go three two one Rest for 15 seconds you can use the time to drink some water catch your breath check your phone Which is my favorite thing to do you should be sweating a little bit by now with your heart beat up Okay, ready. Let’s go again three two one [sight] [plane] rotation start with a high plank [position] hence right below your shoulders feet apart at shoulder-width to stabilize your body Turn to one side extend your arm up to the ceiling look up to your fingers then rotate back down to a high plank Turn to the other side and Repeat the same motion Remember to keep your core tight make sure your hip is not sinking when you rotate your total to the side just change your cardio Your upper body and [your] core straight Keep breathing. [it’s] hard. I know don’t fall [well], it’s time to rest. Look at me playing with my phones again. So really bad habit guys and then this burpees Start with ten smile on your shoulder chest on the floor push up through it fuck [jim] by bringing your feet close to your hands Then jump up hands above your head drop [back] down kick your feet back then lower your knees first then chest on the floor push yourself back up again and repeat this motion for 45 seconds [I] Absolutely hate burpees it never felt so get me out of breath But I do them as part of my workouts at least two to three times a week because [they’re] extremely efficient to work your entire body Burn those calories and get all your muscles Arms [chat] squats glutes hamstring and core Muscles stronger even [just] 10 of these non-stop can already get your heart pounding in your breath quicker And it’s rest time again And get ready for the fourth exercise commandos They’re tough but at least there’s no jumping here, so it’s like a short break well except for the arms Start at elbow planks and release your right forearm and place your right hand firmly on the floor Directly below your right shoulder push up onto your right hand fall Immediately by your left and the same pattern and get to straight arm plank Then return back to elbow plank position by releasing your right hand and lowering onto your forearm before doing the same with your left hand Keep your abs tight So your hips are stable repeat this exercise for 45 seconds your arms shoulders of social right now I know. I know trust me as I’m filming this I’m cursing myself the whole time hang in there Yes, and it’s our favourite rest time again Let’s move on to half burpees. [don’t] be fooled by the name How babies are not easier than fou burpees first climb both feet on the floor slightly further than shoulder-width apart? We’ll start in push-up position and jump your [feet] in towards [your] heads Keep your hands firmly on the ground line with your feet Just outside your heads, then jump mere feet back returning to push-up position and again repeat this for 45 seconds Fucking ten more seconds to go get a few more in don’t stop Time to rest. We are halfway there don’t give up only five more minutes. Go hang in there drink some water and let’s go again [ah] Sober reverse lunges this actually sounds much harder than it actually is but basically it is back lunge for stepping back to the opposite side First stand up straight and place your feet above shoulder width apart This is the starting position then take a large step backward with one leg crossing it behind your front foot Lower your back knee towards the floor while keeping your front shin perpendicular to the floor Keeping your back [straight] and your [chest] up push yourself up to standing Often it with the other side and [repeat] the same motion. This is a great addition [to] your normal Exercises because it uses the opposite that rational forces that we don’t normally use in a regular lunge What? Now take advantage of this 15 seconds rest the next exercise [is] a total color Jump squat it always gets me out of breath in just 10 reps So there head up and your back [straight] stand with your feet shoulder width apart Then keep your back straight and your chest up start by squatting down just like how you do it in a [regular] squat Once your upper thighs are parallel or lower to the floor jump straight up into the air as high as possible When you touch the [floor] again immediately lower your body back to the squat [position] to complete one rep and jump again [you] can switch to a squat if you feel like it’s too much jumping for you you Rest rest rest. Don’t worry no jumping in the next exercise Opposite arm and leg race. This is [a] fantastic core exercise for both your balance and coordination First position your 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 bringing it to hip height Remember to tighten your core in order to keep your balance Return to the starting position and repeat with your opposite arm and lick It’s only 45 seconds. Don’t worry. We’re almost there That wasn’t so bad right now get ready for the last two [push-up]. You can do the regular push-ups if you want to challenge yourself or you can scout it down to knees push-up [I] cut into 45 seconds of regular push-up non. Stop myself. So you’ll see me resting in between first get into a high plank position Place your hands firmly on the ground directly under your shoulders Lower your body keep your back flat tighten your abs and try not to let your butt drop Your body should remain in a straight [line] from head to toe draw shoulder blades back and down keeping elbows tucked close to your body Do not have your arms wider than shoulder-width keeping your core engaged Exhale as you push back to the starting position if you need to you can switch the knee push up by dropping to your knees But remember to keep the rest of your body straight and tight Just like a regular pushup if you feel like you’re dying right now me too as you can see it’s oh You’re not alone rest if you need last minute three skater this exercise Definitely [requires] some coordination if you have never done it before so don’t worry if you’re a little bit [confuse] the first time you do It you can start them at a slower speed First give you a core and back tight leave to the right with the right leg bring your left Foot behind you keep both knees bent then hop to the left bring your left leg to the front and your right leg behind you Continue to alternate between sides and once you’re getting more familiar with the movement Speed it up to a high speed to increase the intensity and make it more challenging Last few more seconds to go guys keep it going don’t stop now We made it you You should be super proud of yourself if you made it to here if you liked this workout Give me a thumbs up so more people can see this video, and what people can do it see you guys So today, I’m going to fill my 10 minutes My script, so why am I wearing a cap today? It’s because the past week I just got my brows tattooed the cantonese is called [peu] mate It’s really popular in hong Kong right nap apparently you’re supposed to look movie ugly the first week [there] extremely thick and dark color Right now so I thought I’d been a bit so naturally I don’t have that much brows And I feel like every morning the one thing that I got to do even if I’m in a hurry [I] must draw my brows before I head out so phil Macy And I thought [I’d] get this project to thing and try it supposed to last you for like [3] to [5] years Well, let’s see. I’m so scared that [we] [can] still look like this I don’t know But I will keep you guys updated if it’s [souls] like this in all my videos from now on you’ll see me with a cat you

100 thoughts on “10 min Full Body HIIT Workout – FAT BURNING No Equipment | 10分鐘超燃脂全身間歇訓練 – 無需器材訓練

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

  2. Question: is it normal for your body to go up and down up and down in weight? Whenever you eat a meal (this is probrably a stupid question)

  3. I have follow these exercises. But tbh the hiit exercises didn't increase my heartbeat level. It only reaches 124 per minute. My body needs 140 bpm in order to burn fats for 10 minutes. So it's no relevant especially when she sit and plays hp. Technically, it will reduce her heartbeat. She should keep moving. The aim for hiit is to remain high bpm in 10 to 15 minutes to burn fat.

  4. Does anyone do this more than once? I'm a runner and I try to do hiit 1-2 times a week in between days and I wonder if you can do this at least one more time or if that would take away from it being hiit? It's a really good workout and 1 time kicks my ass but I wonder if 10 minutes isn't enough but that could also be disordered thoughts about exercise..

  5. How many times a week should i do this i heard it’s not good to do cardio alot so please tell me how many times should i do it per week

  6. Should i do it? I wonder……maybe i should just in case… I will update you guys after 2 days every week. By the way I'm trying it out for 2 weeks. Support meh!😘☺I will start tomorrow cus it's like 11pm something here so yeah…

  7. I can now relate to all the comments lmao. It was a killer… i just finish doing it, but i will do it one more time but this time faster. And yass thank you advertisement lmao

  8. Gosh! I am out of breathe! Great video. Very clear instructions, excellent videos, great tone! It is a workout! Even though I only could get so many done on some of exercises and more on other exercises, it is motivating that in time will do entire sets of each!

  9. what would I do if I cannot do push-ups with my knees down either???😞😣 I wanna know a few recommendations with which I can replace push-ups

  10. Ima do this workout starting tomorrow. (Its 10:00 pm and me fams sleeping) Ill keep you updated!

    1. So far ive worked out for two hours then i got busy doing school stuff but i could realy feal the burn an its good! Ill wottkout another hour before 7 than check in tomorrow.

    Btw i accidently wrot the rest in the comments

  11. oh, my god. I couldn't even do half of it. But you know what, I pushed myself to make it till the end. I'm going to challenge myself to go on morning runs and to do this exercise for a week to see if I can do this easily. Anyone want to join me??

  12. Me:hmmm!!! I go to the gym and lift weights , this can't be that hard.

    45 seconds later!

    Me:FUCK , am I going to die

    2 minutes later!

    Me:Soo!!this is what hell feels like

    (PS:love this workout , I really did not expect this to be hard and fun at the same time,
    My cousin recommend this workout and i love it😁)

  13. WARNING!! If you are a beginner, do NOT try this, you will hurt yourself! 😄 these are a bit to extreme for beginners so I suggest you don’t rush take it easy with easy workouts like sit ups crunches and legs/arm lifts first so your body is use to working out 🙂

  14. Cool…! I would like to try.I have a very fat belly and extra weight too.I stopped at your video and watched two of it. So-so awesome~!

  15. It's working for me i have lost 9kg in 1 month following this workout 3 times a week plus the intermittent fasting and eating healthy 6days a week. Thank you Emi for sharing ❤

  16. I Just do 1 set…is this a problem?
    But of course i do other exercises, like for abs, arms, thigh or even another cardio/hiit workout

  17. I’m really hoping this works but by reviews it sure does! Gonna set a goal by doing this for one month and if it shows results I’ll continue! I’m also trying to eat more fruit and veggies and cut down on the sugary stuff. I’ve already slowed down on my sugary drinks now it’s mis the food. Wish me luck!

  18. I’m 15 and a little bit over weight, I’m 60 kg and 1 m 60. I need to lose weight for myself and because we have swimming soon. I love sport with all my heart that’s why I took sport AP for the past 3 years of my school live, I will try to do everything to lose those layer of fat I have. Ps: I’m healthy and don’t feel sick, except I always want to throw up after eating.

  19. I loved this workout because it was simple, yet made me sweaty. I modified the burpees to low impact, I didn't do half burpees either (I live in an apartment, so I can't jump), and I did regular squats, but I'm still sweaty and feel like I got a good workout in. Thank you Emi!

  20. Im sad I can't do this cause I physically can't exercise cause I broke my lower back so I'm struggling to lose belly fat 😥

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