Selen Dar

Muscle-Building Workout and Diet


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is a 10 Minute Workout HIIT No Equipment Cardio Workout without Equipment at Home Full Body Fat Loss
a great routine for beginners all the way through advanced trainees because
we’re going to be providing modifications along the way Claudia is
going to handle those there’s no equipment required for this workout
today but you may want to mat for some comfort
totally up to you we’re going to get right into this thing today total body
workout burning a bunch of calories are you ready are you ready I’m ready
this is get it on okay we’re going to start with a knee chop we’re gonna start
with our feet staggered reaching up we’re going to bring our knee up and
crunch down at the same time so I’m going to add a little variation where I
drop down into a reverse lunge so I’m dropping that back knee down until both
my knees are at a 90 degree angle and I’m just going to do the regular need
shop try to bring that knee up as high as you can it’s okay if you don’t if you
aren’t able to bring it up as high as me no worries
do the best you can and switch opposite side now we’re not going to count any
repetitions today so it’s really just going to be about getting as many reps
in as you can and a lot of time period good crunching down every time bringing
that knee up and pulling the upper body into it nice work keep it up let’s go
getting it going right from the start with this one no breaks today we’re just
gonna charge on through to the end come on let’s go in five four three two one
alright we’re going to the ground and get some upper body some core going get
my mat out here high plank position or plank from your knees and I’m going
to go reach through and fly alternating sides left to right reaching through
underneath your arm pulling back with your back reach through and fly keep
that core tight back nice and straight you have to get your feet a little bit
wider than shoulder width just to add some balance on this
be sure to draw that belly button up towards your spine you got it girl
and breathe anytime you get into one of these high plank positions becomes much
easier to hold your breath and forget about breathing don’t forget about it
it’s crucial good one end of the next you got it left right working your core
upper back even getting a little edge little legs in there keep it going
almost there so five more seconds on this one and
three two one zero and we’re up now we’re going to do a typewriter so we’re
going side to side I’m going to go Heine typewriter Claudia is just going to go
fast beat you decide basically the higher you get those knees up but harder
it is I want you to use your arms to that arm swing going good they were
going I’m just using little chaps for my heart beat here ha so I decide it’s okay
if you don’t have my face as we do so k can be nice and tight here to the right
and to the left good keep it going no come on don’t slow
down this one’s going to get your heart rate up in a hurry you got to keep
grinding through burning those legs out let’s go almost there five four three
two one to the ground we’re doing a push up variation again I’m going high plank
buddy’s going from her knees we’re go push up on the way down full dead stop
reach out with your back and back up so you’re reaching up overhead push up plus
Superman we’re claudius staying on our knees and
then go into that dead stop if you let’s one in your back and in
your shoulders on that Superman reach good make sure to bring your abs and
your core up with you and don’t let it sink on the way up
it was really easy to do this you know and let your butt stay down right
cheater cheater bring it with don’t cheat you’re only cheating yourself
come on let’s go that’s why I think the variation from my knees really cool for
that totally agree not much left turn it out
five four three two one all right I’m going to keep attacking that chest and
the triceps stay down here we’re doing tricep hop out so Claudia again from the
knees I’m up top we’re going to get your hands out in front of you just a little
bit out of your body drop your knee or your elbow straight down and pop up all
triceps keep those elbows in and pack up guys I’m going to show you another
variation even if from the knees it’s still too hard for you we just want you
to back up a little bit maybe Tori you’re more with your shoulders right on
your knees or your hands are any of your shoulders and just do it this way and
your hips are up higher hips are higher and it just really just decreases the
resistance correct you’re still going to feel it by all means no working it’s
just not as maybe intensive if you’re here not much left on this one guys here
let’s go on then it’s strong finish strong and five four three two one man
is it trying to turn out nice okay back up on your feet for the next one I’m
moving into a hop I’m gonna do a one leg hop and you can get it though whoa
jumper oh yeah Grover exactly so staying light on the ball of the foot little
bend in your knee or knees and try your best not to allow your heel to make
contact with the ground just night and on the ball of your feet stand nice and
light light you have you tell we’re on the same page
if you have neighbors underneath you I don’t want them to hear you good you got
it come on there you go keep it going stay in light switch if
you’re on just one foot otherwise continue it’s the way to really think
about these but you’re putting energy back into the ground right you’re not
pounding but instead you’re hopping back up like a bouncy ball not a rock good
daylight stay light breed you got it let’s go ten more seconds almost there
how many hops can you get and three two one okay nice moving on we’re going a
reverse lunge and twist stepping back twist your opposite side
I’m going to bring my knee up where Claudia is just going to stand straight
up I want you to drop that back knee so it’s on a 90 degree angle keep your
posture shoulders back twisting anywhere between 45 to 90 degrees depending on
your flexibility get those ABS involved and then twist back into your knee good
you got it weird switch legs halfway through hello and focus your eyes on
something guys who got the help don’t lose your balance like me switch yeah
finding a focal point for eyes really helps you to stay balanced by stuff to
look at keep your eyes focused on it there was a lot of exercise guys you
really have to concentrate know what it is that you’re doing that’s run every
rep stay focused every single moment is a big mind and muscle connection just
focused you gotta keep breathing don’t pay attention to those legs ours are
burning too but we’re fighting through it let’s go for five four three two one
all right give her legs a break we’re going to the ground going into a push-up
hover position so your knees are up top we’re going to
drop down into our chest here’s about three to six inches from the ground
elbows are bent at a 90 and you’re just going to hold yeah this is terrible is
it low keep your core tight do not hold your breath breathe does that point in
time in the workout where it becomes more mental than physical where’s your
head at how bad do you want it prove it right here put it all out there breathe
good you got it stay tight stay tight let’s go ten more
seconds that’s it stick with me stick with us let’s go
almost there and five four three two one up Oh top of the leg let go
yeah near your swing see your little wide and shoulder width toes are out but
back swing hips forward I’m going to jump up at the
top but back but forward hike your arms between your legs keep just a little
bend in your knees if you throw and swing those arms back behind you you’re
doing the jump land nice and soft with your weight in your hips
thanks remember this is not a squad break at the hip so you can feel a
little stretch my hamstring back there yeah folding over at the hips using your
hips as a hinge you got it come on fighting through squeeze those blows to
the top squeeze them squeeze them almost there keep moving move with us let’s go
five four three two one zero we’re getting into a low squat position high
so low squat I’m going to jump back Claudia’s going to step back and then
arms go straight up overhead so hands on the ground
Chloe banging people extend legs are feeling it that’s okay that’s
how we know it’s working you decided to step back in order to jump back it’s
more appropriate for you but do not break keep fighting with us guys keep
fighting push through think about that goal think about what it is that brought
you here today and fight through it you got it you got and five four three two
one nice work woo you enjoyed this workout
and you’ve been working out with us for a while starting to see results please
consider donating at our patreon page who where you can support us in our
mission to keep this great content free for everybody around the globe working
out with people everywhere also don’t forget to give this video a big thumbs
up subscribe to our YouTube channel so that you can never miss a new workout
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programs all there for you that’s right and find us on social media whichever
one is your favorite were there like our Facebook fan page follow us on snapchat
we just want to meet you guys you want to know who you are
reach out and connect yes I’m gonna go get some water thank you thank you for
working out with us today giving us the pleasure to train you I’m coach Kozak
and I’m Claudia and we will see you your next workout

33 thoughts on “10 Minute Workout : HIIT No Equipment Cardio Workout without Equipment at Home Full Body Fat Loss

  1. πŸ™ Please help us spread the word by telling your friends and family about us!
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  2. >β–‘β–‘β–‘β–‘β–‘β–‘β–„β–€β–’β–’β–’β–’β–‘β–‘β–‘β–‘β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–ˆ
    >β–‘β–‘β–‘β–‘β–‘β–ˆβ–’β–’β–’β–’β–‘β–‘β–‘β–‘β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–ˆ
    >β–‘β–‘β–‘β–‘β–ˆβ–’β–’β–„β–€β–€β–€β–€β–€β–„β–„β–’β–’β–’β–’β–’β–’β–’β–’β–’β–„β–„β–€β–€β–€β–€β–€β–€β–„
    >β–‘β–‘β–„β–€β–’β–’β–’β–„β–ˆβ–ˆβ–ˆβ–ˆβ–ˆβ–„β–’β–ˆβ–’β–’β–’β–’β–’β–’β–’β–ˆβ–’β–„β–ˆβ–ˆβ–ˆβ–ˆβ–ˆβ–„β–’β–ˆ
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    >β–’β–’β–β–’β–’β–’β–‘β–‘β–‘β–‘β–’β–’β–’β–’β–’β–ˆβ–’β–‘β–’β–’β–€β–’β–’β–ˆβ–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–ˆ
    >β–’β–Œβ–’β–’β–’β–‘β–‘β–‘β–’β–’β–’β–’β–’β–„β–€β–’β–‘β–’β–„β–ˆβ–„β–ˆβ–„β–’β–€β–„β–’β–’β–’β–’β–’β–’Ββ–’β–’β–’β–’β–’β–Œ
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    >β–€β–€β–„β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–Œβ–’β–’β–’β–’β–’β–’β–’β–’β–’β–β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–’β–ˆ
    >▀▄▒▀▄▒▒▒▒▒▒▒▒▐▒▒▒▒▒▒▒▒▒▄▄▄▄▒▒▒▒▒▒▄▄▀
    >β–’β–’β–€β–„β–’β–€β–„β–€β–€β–€β–„β–€β–€β–€β–€β–„β–„β–„β–„β–„β–„β–„β–€β–‘β–‘β–‘β–‘β–€β–€β–€β–€β–€β–€
    >▒▒▒▒▀▄▐▒▒▒▒▒▒▒▒▒▒▒▒▒▐
    >β–‘β–„β–„β–„β–‘β–‘β–„β–‘β–‘β–„β–‘β–„β–‘β–‘β–„β–‘β–‘β–„β–‘β–‘β–‘β–‘β–„β–„β–‘β–„β–„β–‘β–‘β–‘β–„β–„β–„β–‘β–‘β–‘β–„β–„β–„
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    like if you laughed

  3. awesome video coach kozak and coach Claudia πŸ™‚ but poor coach kozak, this has been the second time I've seen coack kozak in the workout videos trying to motivate Claudia with your catch phrase!!! ' let's get it oooonnnnnn' but Claudia isn't impressed with your motivation speech :-p

  4. Do you know how to figure out what a persons goal weight should be? I'm working on exercising and eating healthier to be happier.

  5. Love the videos. The Mrs. And I have started your workouts this past week! We really enjoy them. I'm tall and skinny and need to gain weight and add muscle. Which of your videos do you suggest I try?

  6. Thank you so much for this workout! I'm a beginner and have a significant amount of weight to lose this is making it so easy for me to workout. It's very hard to find a workout on YouTube specifically for beginners that's not too crazy. I really appreciate you guys! πŸ˜ŠπŸ’•

  7. Love this! Great workout, I usually do this as a warmup before doing a weight training one! Keep it up! Love you guys!

  8. Great workout!! Very ideal for a quick pre office morning workout! Thank you Coach Kozak and Claudia, regularly follow your workouts πŸ™‚

  9. ΰΉ€ΰΈ₯ΰΉˆΰΈ™ΰΈ‚ΰΈ²ΰΈΰΈ±ΰΈšΰΈ­ΰΈΰΈͺΰΈ₯ΰΈ±ΰΈšΰΈΰΈ±ΰΈ™ ΰΈžΰΈ­ΰΉ„ΰΈ”ΰΉ‰ΰΉ€ΰΈ«ΰΈ‡ΰΈ·ΰΉˆΰΈ­ΰΈ­ΰΈ’ΰΈΉΰΉˆ

  10. ΰΉ€ΰΈ«ΰΈ™ΰΈ·ΰΉˆΰΈ­ΰΈ’ΰΉ„ΰΈ‘ΰΉˆΰΈ‘ΰΈ²ΰΈ ΰΉΰΈ•ΰΉˆΰΈ₯ΰΈ°ΰΈ—ΰΉˆΰΈ²ΰΈ—ΰΈ³ΰΈ„ΰΉˆΰΈ­ΰΈ™ΰΈ‚ΰΉ‰ΰΈ²ΰΈ‡ΰΈŠΰΉ‰ΰΈ² ΰΈ‘ΰΈ΅ΰΉ€ΰΈ§ΰΈ₯าพักอฒู่ ΰΉΰΈ•ΰΉˆΰΈ”ΰΈ΅ΰΉ€ΰΈ§ΰΈ₯ΰΈ²ΰΈ—ΰΈ΅ΰΉˆΰΈ₯้าฑากแΰΈ₯ΰΉ‰ΰΈ§ΰΈ­ΰΈ’ΰΈ²ΰΈΰΈžΰΈ±ΰΈ ก็เΰΈ₯ΰΉˆΰΈ™ΰΈ„ΰΈ₯ΰΈ΄ΰΈ›ΰΈ™ΰΈ΅ΰΉ‰

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