20 Minute Fat Burn for TOTAL Beginners (Simple & Equipment Free)

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1. 20:00 – 22:55: MadFit

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Full transcript with timestamps

0:13 Hello everybody, welcome back. Today we are doing a beginner style full body workout. If you are just getting back into your fitness journey or maybe you are just starting your fitness journey this is such a great place to start. This is a 20-minute workout that requires no equipment. You can do this workout absolutely anywhere. Just make sure that you have something soft beneath you. We're going to target all areas, of, the, body, today., We're, going to do a little bit of cardio, a little bit of lower body, upper body, core, and then we'll finish it off with some cardio as well. Make sure you can see your screen so you can follow along with me. And without further ado, let's get to it.

0:52 All right,, so, like, I, said,, we, are, going to begin with a little bit of cardio. This is just going to help get the blood flowing, get ourselves warmed up a little bit. You should already be warmed up, by the way. All of your warm-ups are linked in the description. Nonetheless we're going to get started just with marching in place. Nice and simple. I want you to think about bringing your knee up to your chest and nice strong arms. So, we are working in timed intervals today. All of our exercises we are going to, do, for, 40, seconds,, no matter, what.

1:30 And the amount of reps that you do is totally up to you. So, you do not need to go as fast as me. You can take as many breaks as you need to. I would not recommend going faster than me, but this is a great workout that you can use to kind of build your way up. So, we're going to take a 10 second rest before we switch our exercise here. And if we can today with all of our rest we're just going to try and keep it moving. Whether that's stepping side to side or just marching in place, we are stepping out and in, out and in. So this is an alternative to a jumping jack without the jump. If you'd like to jump you are more than welcome to.

2:21 We want to make sure that our arms are strong and we have soft knees the whole time. Good. Keep it moving while I explain the next exercise. Your lower body is going to continue doing the same thing. This time you're going to use your same arm as leg and you're going to sweep it across and back. Sweep together. So, we are using our core, feeling the momentum of that arm and using our core to stop that arm.

3:20 You want to make sure it's coming directly out from your shoulder and you have a slight bend in your elbow. Good. March it out. Next up, you're going to step side to side and kick your bum. So, trying to get your heel to your bum as you step side to side. So, we want to stay light on the toes. This is a great warm up for those hamstrings. If you want to add a little bit of an extra challenge or just increase the intensity, you can swing your arms out and across keeping them level with your shoulders. So, keep those elbows lifted. Nice strong arms.

4:31 Good. Last cardio exercise before we move on to lower body. You're going to come up on your tip toes, reaching for the sky. Step it over to the side. You're either going to brace yourself here on your knee or tap down to the floor. So, up and over, up and over. If you're just coming down to your knee make sure you're hinging at your hips and sitting into your glutes. So, almost like we're doing a lunge here.

5:22 Good. We take a 30 second rest. If you need to grab a sip of water, you can do so. If not, you are marching in place. We are going to move on to our lower body next. So, we're going to start just with some regular squats. So, you're going to find about shoulder width apart, maybe a little bit wider, and you're going to come down hinging at your hips, almost like you're sitting into a chair. We want to make sure from the top of our head to the tip of our tailbone, we're in a nice straight line keeping that chin tucked. Down and up.

6:00 Down and up. Now, notice when I'm coming up, I'm not sending those hips forward. We want to feel that squeeze of the glutes, but we don't want to overtuck that pelvis. So, keep your trunk nice and long and keep a slight bend in your knees at the top of your squat.

6:30 Keep your chest lifted. Couple more. Good. Good. We get a 20 second rest. So keep it moving as I explain our next exercise. We are going to have our feet about shoulder width apart. We're going to do some good morning. So, fingertips by your ears. You're just hinging forward and hinging back up. We want to think almost like we're getting karate chopped at the hips. So, this is a great way to practice your hip hinge, which will come in handy in so many different exercises. So, you're coming forward with a flat back, slight bend in those knees, feel those hamstrings, and then hinge up, squeezing those glutes. Same thing. Don't overtuck the pelvis. Keep your chest lifted. We're just coming up with a hinge to squeeze the glutes.

7:19 Think about sending your bum to the wall behind you. Nice job. Keep it moving. Next up you're going to do a lunge. And this is going to be a static lunge. So, you're going to find your lunge position. One foot forward and the foot behind you is popped. You're going to either have your hands on your hips or out in front of you. Again, keeping a straight line from the tip of your head down to the bottom of that back toe. We come down and up pressing through that supporting leg. Thinking about pressing the floor away from you versus pulling yourself up.

8:14 This is a push exercise. So, imagine like the floor is a platform that you're pushing away from you. Slight lean forward with that upper body so that the hinge point is your glute. Good. Keep it moving. Marching in place. We are going to switch legs. If you have a mirror near you, if you're working out from home, it is so great to have a mirror so that you can keep in check your form. We want to make sure that our lunge isn't super wide and we're not having to sit back into this. We want that slight lean forward so that from the tip of our head down to our glute is this nice diagonal line. And we come up, down, and up. So this angle shouldn't change and the focus is all on that supporting leg.

9:25 Take it slow if you need to. Try not to put any weight on that back knee behind you. We're just going slow down and slow up. Good. March it up. We have one more lower body exercise. We're going to do a sumo squat. So, your feet are going to be a little bit wider than your normal squat stance, and your toes are going to be pointed out on diagonals. Same thing with any other squat. We're hinging at the hip to come down with this nice diagonal line. You're coming down all the way up and then we're going to stretch those legs and come up on a rise. Lower. Squat. Up. Squeeze your glutes without hinging forward. Then up for a rise. Lower. Down and up and rise.

10:35 Make sure we're evenly distributing that weight across those feet and those toes. Very nice. Walk it out. We get a 30 second rest. Feel free to grab some water, if, you, need, to., We're, going to move on to some upper body and some core. Our first exercise still has a little bit of legs cuz we're not quite done with that. You're going to find that same sumo squat position with your legs. Your arms or palms are going to be facing up. They're going to come in to make this W shape and out. In and out. So, we keep this same line as that we were working with for that squat. And we're pulling almost like we're pulling two ropes, squeezing that back and out. Back and out.

11:28 Keep those arms lifted. We want to make sure that they're not going higher than shoulders. Good. You're going to keep your arms directly out to the side and just march in place. Just keep those arms lifted. Next, up,, you're, going to, step, nice, and wide and we're just going to draw some tiny circles. We're going to go backwards for 20 seconds and then we're going to go forwards for 20 seconds. So nice and simple. Just keep it marching. All right, stepping it out. Here we go. We circle backwards. Strong upper body.

12:19 Small circles backwards. Good. Keep a slight bend in those elbows and forwards. Good. And release. We're going to come down to the ground now. So coming down we're going to meet in a tabletop position. So, making sure that you're stacking your shoulders over your wrists and your hips over your knees. From here, you're going to extend opposite arm and leg like so. And bring it back in. If that is too difficult, you're going to start with one arm down, other arm down, one leg, and other leg. We want to make sure that we're not shifting or twisting the torso. Everything should stay still. And we're using our core.

13:50 Nice job. We are going to stay down here. We're going to hold a plank. However, you can hold a plank best is how we're going to hold it. And I would recommend for beginners today that we hold a modified plank. So, we can come down here where we're on our knees and we're in a straight line. If you're feeling like that's putting too much pressure on your core and you're not actually using your core, you're going to come down to your elbows and just hold here. You could also try and challenge yourself. Hold a plank down here.

14:30 20 more seconds. Nice job. We are going to flip it over onto our backs. We are going to do some crunches. So feet flat on the floor. And you're going to have your fingertips on your legs. We're going to keep our gaze looking up towards the ceiling and in front of us. So, up and forward as we crunch. And keeping a space between your chin and your chest. So, you're going to slide those fingertips up towards the top of your knees and back down. We want to do this without rounding those shoulders. We want to bring everything up with those fingertips as one unit. So getting those shoulder blades up off the floor and pressing your low back down into the ground as you come up.

15:54 Very nice. We get a little bit of a breather down here. We're going into our final exercise down here on the floor which is some glute bridges. So, keeping your feet planted flat on the floor you're, going to, place, your, hands, down beside your bum, palms on the floor. Make sure your shoulders are down your back and you have a neutral spine meaning we're not overarchching or overtucking. Pressing your weight into your feet you're going to send your hips up to the sky. And control lower down. We want to try and hold that squeeze in our glutes as long as we can.

16:31 When you come down, we're not putting any weight down onto your bum. We're just tapping the hips down to the floor and then coming right back up. Don't let your knees fall out or cave inwards. Keep them right over top of your ankles.

16:57 Very nice. Let's stand it up. We get a nice 30 second rest. Let's get right back into that marching. We're going to end it off with those cardio exercises that we did at the beginning. We're gonna finish it off with them one more time. So, we're going to start with that march. This time, I want you to try and pick up the pace a little bit. We started off a little slow. It was our warmup. Now, we're going to pick up the pace. Really swinging those arms. Or you can start with your arms up and come down acting like a crunch.

17:32 We want to make sure that we're not rounding the back as we do that, though. So, keep your shoulders down. Think about bringing your knee to your chest. This is your last three and a half, 3 minutes of your workout. I want you to give it your all. You get a 10 second rest. March in place. I'm going to explain. We're going to do those step jacks where you step out and back in. This time, maybe if you're feeling comfortable, you could jump and just do some regular jumping jacks or you step it out and you add a little bit of a squat out and down. Not a full squat.

18:26 We're just coming down with that hip hinge and feeling those glutes. Nice job. You get a 10 second rest. March it out. We're going to do that same sweeping motion. This time instead of step, sweep, step together, we're going to try and make it one motion. So sweep, step, sweep, step, sweep. Really use that core.

19:27 I can't help it. I can't I can't. Good. March it out. We've got two more left. We're doing those bum kicks. stepping side to side. You can either keep your arms swinging across like this if you feel the burn in those shoulders or you can raise the roof. So, pressing up, controlling those arms down. Maybe you speed it up a little bit this time.

20:44 Nice job. March it out. We're doing our up and overs and then we are done. You're coming up and all the way down. Make sure you're coming down to this position. So, you're remembering that lunge that we were doing earlier. Sitting back into your heel, pressing the floor away from you.

21:20 Few more seconds. Woo! Nice job. Take a nice deep breath. Woo! Breathe it up and exhale down. One more time. Up and down. Give yourself a pat on the back. Thank yourself for showing up today. And thank you so much for being here with me today. Don't forget I have tons of other beginner workouts. I'll make sure to link woo my beginner playlist in the description down below. Thank you so much for being here with me today and I'll see you guys next time. Bye. If you enjoy my workout videos then make sure to join me in the MadFit app. You'll get access to structured programs challenges exclusive workouts, recipes, and many more amazing features that will help you on your health and fitness journey. If you haven't already downloaded MadFit, make sure to click the link in the description, and I will see you guys inside the app.

22:43 Heat. Heat. N.

Questions about this episode

What is discussed in "20 Minute Fat Burn for TOTAL Beginners (Simple & Equipment Free)"?

In order: 20:00 MadFit.

What is mentioned in this MadFit episode?

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How long is "20 Minute Fat Burn for TOTAL Beginners (Simple & Equipment Free)"?

The episode runs 23 min; the transcript is about 2,599 words in 26 timestamped sections.

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