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Muscle-Building Workout and Diet


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 will do this everyday and update
    Day 1: 67kg- such an amazing work out! I have never sweated this much
    Day 2: I have lost 1lb , I’m really loving the work out. I feel like it will get easier with time
    Day3: I’m starting to find it easier and I feel like I see a difference on my arms. They look more toned
    Day 4: I feel my self getting better and this work out. I do it as soon as I get up and I my legs are more toned and I’m starting to see ab lines
    Day5: I did yoga instead because I started my period today and I didn’t want to strain myself
    Day6: couldn’t do it because I have been out the whole day. I will do it tomorrow
    Day7: this workout feels so quick now. I really like it and I am getting better at the hardest one
    Day8: I did dance today as I want to mix up what I do so it’s not so repetitive
    Day9: I really feel that I am getting stronger!

  3. Oh wow!! I've been looking for a routine to get back in shape after having my baby and this helps so much for me considering I had issues with lower abs during the birthing process. It's intense but doable and I can still push myself without straining my injuries so thank you!

  4. I sweat a lots while doing this workout and this helps me, this is my new favorite workout video to do everyday day and I started today

  5. Ok fine i will do this for thirty days straight and see what happens..im tired already just reading comments🤦‍♀

  6. hello!i will be updating u guys on my workout!
    ill be doing this morning and night.LIKE TO MOTIVATE ME!!

    Day 1:It was really hard and my legs hurt😥it was also hard to do the exercise as precisely as she did

    Day 2:ive goten really used to this workout already!!ive changed a few exercises with others that i liked better.my legs still hurt😥

  7. Emi please help me, once am done my workout fully i am totally down my energy level become very low, suggest something to get my energy high, while doing my workout.

  8. I've decided that I don't want to feel sorry for myself anymore and have decided to try and stick to a workout routine, I'm only 15 and don't weigh a lot but I want to tone my body and lose a little weight

  9. I know this is so basic but one like=one day of exercise and ten likes=one week w/o junk food. CMON YALL WORK YOUR MAGIC

  10. Starting at 79 kgs. Let's see how this goes with eating a balanced vegan diet.

    1st week: still weighing 79 kgs 🙁

  11. Well, I'm gonna get started as soon as possible on this. School is about to start for me, and I really may not have time for this. I'm honestly kind of worried for the time to come, but it needs to happen. My starting weight is 190 and I'm 5'7". I am also turning 15 in just a few weeks. Wish me luck!

  12. Started this workout a while ago

    Day 1:pretty decent not much sore

    Day 2:okay just a tinsy bit sore but im good

    Day 3:im sore but not as much tho i see changes in my upper stomach

    Day 4:bro im sore i cant take a shower without pain but its worth it (i stretched before i work out)

    Day 5:i can see changes in my lower stomach and back tho im feeling sore not as much as yesterday but i hope i can do this for a month wish me luck 😁

    Day 6: ik ik i forgot to update dont judge me but pretty decent didn't feel that sore tbh

    Day 7: i feel proud of myself and it got easy so i started doing it times

    Day 8: i feel good and i see changes in my stomach and side stomach fat

    Day 9:i see changes since i first started it soooo worth it you got to try it

  13. I love this workout sooooo much, my old workout routine was REALLY not for me, I wouldn’t sweat at all, it just made me EXTREMELY tired and dehydrated, but with this one I actually sweat!! Thank you soooo much🥰💕

  14. Okay i’m gonna try this!
    Age: 14
    Height: 1,56 m
    Weight: 61 kg

    Day 1: my abs hurt😫
    Day 2: it went a little better! I could finish every exercise without stopping a few seconds too early!☺️☺️
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:

  15. I really need to workout im 12 5'1 and i weigh 136 (something close to that). Please like so i can get motivated ill keep you guys updated.

  16. Gonna try this out. Hopefully there's some changes before my birthday. Wish me luck !!
    Day 1.
    It was really hard to do the plank ones. Cuz I weigh 190 lbs my hands started giving in . I tried my best
    Day 2.
    Could complete the plank ones with few drops. 15th exercise kills me. I'm trying
    Day3.
    I could stay in plank posture for good 30 sec that's a achievement for me. Still trying the 15th one . Hopefully I get better at it.
    Ps. My whole body is sore 😭
    Day 4.
    Dropped the 15th one . Just repeating emi's advice -uL get stronger and better with time.
    Day5.
    I couldn't do today.got bad period cramps 😭
    Day6
    After three days break I'm back. Plank became difficult again

  17. I started doing this work out in the mornings when I wake up, I had to modify some of the exercises because I am just starting out but I love this! Really great for beginners like myself 😋

  18. Me: I'm going to lose weight!
    Youtube ad: delicious cakes and yummy treats!
    Me: Ignore it ignore it ignore it ignore it

  19. Wanted to try something that be done quickly, and I tried this workout after work and I’m really proud that I did it to the end. I will try to continue to do it 4 days a week. Fingers crossed

  20. UPDATES!!

    I will be doing this workout along with 10 minutes of treadmill running with incline.

    Starting weight- 65 kg
    Starting height- 162 cm
    Day 1 – Difficult toward the end of the workout

  21. So basically I really liked my bestfriend and he said he liked me back but… he wouldn't be with me since I'm "fat". I'm 14 and weigh 117 I'm hoping to lose 13 pounds and prove him wrong. I'm really hoping I can do it. Wish me luck.

  22. I know lots of people are doing this but I’m 13 and need motivation
    1like=1day of being healthy
    (If you like then thanks you❤️❤️)

  23. I really need to lose weight and need some motivation so please help me out:)

    One like equals one day of working out

  24. Just starting out and I'm combining this with your 10 minute stretch video. I live in an apartment and can't really afford a gym membership, so this is perfect for me! Thanks for helping people take their health into their own hands 💙

  25. I know this is probably so old and I get that but I really, truly want motivation so I'm going to copy everyone else and say..

    1 like= 1 week of this workout and I'll have my 5 a day for a week.

    I'm setting myself up for a hard challenge but I hope the results will be worth it. Thank you 💕💕💕

  26. So I've been doing this workout for 8 days. I actually like it and look forward to it everyday. It gets easier but those planks! Lol.

    Ive also been eating clean. and I definitely do feel and see a tiny difference in my body. I have way more energy during the day.

    I dont focus too much on dropping inches, my main goal is to live a healthy lifestyle. And this is just the beginning.

  27. Day 3 ~ done (I did this workout for the past two days as well )hope to see result soon 😊
    Day 4 ~ Done
    Day 5 ~ Done
    Day 6 ~ Done

  28. I see a lot of other people do it, so I'm going to do the same thing.

    DAY 1: It was tough, and the workout we did with full body stuff, that was even tougher. Workouts like the last one I only got about three, but doesn't mean I'm going to stop. When I was done I was dripping in sweat, and exhausted but I'm ready to come back tomorrow and do it again.

  29. Hi Emi! I have been doing this workout for 5 weeks now along with counting calories and I am happy to say I have lost 18 pounds! My goal is to keep going! Thank you for this!

  30. Around how many calories do you burn with this workout? Anyone know approximately? And i say approximately because of course I know is different for everyone depending on the intensity you do it and if you completely do it as follows..

  31. thank you!!!!! this is exactly what I need! it's not intense. an Average daily workout and you make it easy 😊

  32. Hi! I've been doing some of Emi's workouts for a week now, they're getting easier so I may try this!

    Currently I'm 16 years old and weigh just under 50kg/110 lbs. I'm not necessarily looking to lose weight but I'm very 'soft' and untoned so I want to get a bit leaner.
    I will not eat less, I already eat quite a lot. Why? Because I tried starving myself, and believe me you do not want to go there. When you eat properly you have energy. Food is fuel and a friend, not an enemy.

    Let's see what happens! <3

  33. starting this today, I’m almost halfway done with this and it makes me wanna never do it again lmao but I’ll be back, I better.

    Shit I need this damn

  34. I’m going to be doing this exercise everyday. ( might have trouble updating because of school but I’ll try my best)

    Day 1: ummm so it looks like I just got out of the shower. Really kicked my butt (August 24, 2019)

    Day 2: I stopped multiple times. Omg I thought I was gonna pass out (Sunday

  35. Thank you a lot for the workout Emi! 👍 I love it! ❤

    That is actually the first of your workouts that I had ever tried! 😊

    Please, keep with the good work and do not ever leave us alone!

    Your fan (or student), Laura! 😙

  36. I have decided to start my fitness journey tonight and im SO PROUD to say that i completed this on the first day without giving up!

    Staring weight: 67kg
    Goal: 59kg

  37. I have done ONLY this workout just ONCE every night for the past 2 weeks and i really see a difference! my waist and legs got smaller!! im not on any diet at all btw :))

  38. ♡♡𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞♡♡
    day 1: weight: 54.1
    day 2: weight:
    day 3: weight:
    day 4: weight:
    day 5: weight:
    day 6: weight:
    day 7: weight:

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