Back To Basics HIIT Workout | 15 Minute Full Body | The Body Coach TV
Video taken from the channel: The Body Coach TV
Beginner Friendly Fat Burning HIIT Workout
Video taken from the channel: Stephi Nguyen
High-intensity aerobic and anaerobic training is the king of calorie burning, but you have to do it for sufficient time to get the most benefit. High-Intensity Interval Training (HIIT) High-intensity interval training is a system of training that utilizes short bursts of repeated running or cycling or similar activity.HIIT workout #1 (low-impact) Squats 20 seconds Rest 10 seconds (usually about as long as it takes to get into position for the next move) Push-ups 20 seconds Rest 10 seconds Lunges 20 seconds Rest 10 seconds Plank 30 seconds Rest 1 minute.In just minutes, HIIT (High Intensity Interval Training) will get you sweating, breathing hard and at the same time maximise the health benefits of all round exercise.
Even better, Scientific studies show its proven to work. You can read more about HIIT and how it compares to other forms of Cardiovascular exercise here.Fundamentals of HIIT High intensity interval training is all about short bursts of activity where you exercise at 90% to 100% of your maximum effort, or heart rate. This is followed by periods of lower intensity exercise in between each burst.
It’s not efficient to exercise for hours on end.HIIT (High Intensity Interval Training) For Busy People, Learn how to Burn fat, build muscle and get in shape without spending hours in the gym. Efficient and effective.
“High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. Though there is no.High-intensity interval training uses bouts of high-intensity exercise alternated with short rest periods to maximize calorie burn and cardiorespiratory fitness in half the time of low-intensity steady state cardio. In other words, it gets you fit fast.If you ever did wind sprints in high school, then you know what HIIT is — brief bursts of very intense exercise followed by periods of slower, less-demanding work.
Studies are showing that HIIT is an effective way for older people to build muscle, regulate insulin, cut fat and increase heart function.The rationale for this high-frequency training is that frequent short sessions followed by periods of recovery, supplementation, and food intake allow for high-intensity training via maximal energy utilization and reduced fatigue during exercise performance.How Aerobic and Anaerobic Workouts Work Another benefit of HIIT, which Steve Uria, certified trainer and founder of the HIIT-based fitness studio Switch Playground, calls the beauty of.Start in a high plank, hands under shoulders, core braced, legs extended behind you, balancing on balls of feet, body in a straight line from head to toes. Keeping your body in straight line, elbows close to sides, brace through core and bend elbows to lower chest towards floor.It was going to be a revolution.
For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Mentzer adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, named Heavy [ ].Build Lean Muscle How much lean muscle you build depends greatly on how your cardio session is structured. Since it is muscle tissue that is responsible for consuming fat stored in fat cells, this is pretty important.
Increase Insulin Sensitivity Critical for maintaining a healthy + vibrant metabolism.How to do High Intensity Interval Training (HIIT) on a Treadmill Fundamentals Explained If you have actually yet to attempt a high-intensity interval training (HIIT) cardio exercise, consider this.Mike Mentzer’s High Intensity Training Program Secrets to Building Muscles in Minutes audio tape series from 1997 Tape 2 Fundamentals of Muscular Development.
List of related literature:
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from The Essential Guide to Fitness | |
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from Health Fitness Management | |
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from NSCA’s Guide to Program Design | |
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from Science and Practice of Strength Training | |
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from The Way We’re Working Isn’t Working: The Four Forgotten Needs That Energize Great Performance | |
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from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging | |
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from Optimizing Strength Training: Designing Nonlinear Periodization Workouts | |
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from High-performance Sports Conditioning | |
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from Developing Endurance | |
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from Textbook of Pulmonary Rehabilitation |
79 comments
I got this ad, not tied to this lady, about losing weight for people who just can’t seem to lose weight. Idk why but I clicked on it, took a quiz, a then watched the probably hour long presentation. He talked about a process known as metabolic confusion and using that combined with doing HIIT to activate my metabolism to accomplish my weight loss goals. I did want to buy it at the end of the presentation, so I guess it was a good presentation, but I don’t have a job and my money is limited, although he did offer his program to me quite cheap(around $60 I think )to be fair. I can’t afford a trainer, obviously, and the gyms in my area are closed thanks to the Coronavirus but I do want to try what he suggested. He said it would be a better for people who do have trouble losing weight. Now, I’ve never been the most active person, and I’ve never tried to actively lose weight, and stick to it,(mostly cause of self consciousness) to be honest. In the last two years, I have actually gained around 55 lbs as well. Most likely because I graduated high school and don’t move around as much and just in general have gotten lazy and unmotivated on top of having stress from mental struggles. Don’t worry, I’m not gonna hurt myself of anything like that. I’m here at an exercise video after all, I’m trying to better my body, not break it. Anyways, I do have PCOS so I figure it might be harder for me to lose weight regardless. So I think I’m going to try this exercise. I realize if I bought the program, it would be a much easier journey and it says exactly what I have to do, and I wish I could purchase it, but I’ll just have to try it myself until I find work at least. It’s better than just sitting around my house all day playing games, although I like playing games. I’m 20, I weigh around 235 lbs and I’ll come back to this comment in a while/if anyone comments positivity to say thanks. If anyone has tried this type of weight loss method, please tell me. I’m open to all kinds of constructive criticism from anyone even if you haven’t done this method I said. In general, what else can I try to achieve my fitness goals? I would love to be able to put on muscle afterwards but that seems so far away that it’s actually a dream that will probably never happen. Unless it does,I’m trying be positive here lol
Nice but music is horrible… there’s a YouTube does hers without any music very encouraging
Good beginning workout. I have to build up my tolerance due to asthma. I had to rest a little longer at the 5 min mark due to wheezing.
Had a week off from exercise so perfect Hiit to get back into it
So helpful!!! The individual moves don’t take too much coordination or strength (which is good cause I don’t have much of either yet lol), but I was so sweaty and out of breath by the end! Exactly what I needed. Thank you Stephi!!
As a mumma who was fit through being prego and 6 days a wee gym person this was my 2nd workout post baby and it felt great thanks m8
Ok. I tried this.
First day I stopped half way and said I couldn’t do it. Then after my pity party I did the second half. This plus my normal 30 miles on my stationary bike left me barely able to walk for about 3 days.
When I was able to walk I did it again. This time I didn’t give up half way/take a break. Now I try to do it every few days…. at least until I’m not crazy sore the day after…
hi! this is that comment that questions if it worked out for anyone?:D
The first seconds… How is this supposed to be for beginners? I’m serious, this ist just frustrating…
I’m over weight and anemic at the same time. Can anyone suggest other workouts that I can try?
At first i tried Chloe Ting’s workout but since anemic i always find it hard and sometimes i feel like passing out since I’m too tired and out of breath. Then I came to this workout video and this is a bit easier for me.
Can you tell me how many calories this workout burns? Estimated?
Apple Watch shows 120 calories, is that true?
Thanks….
Thank you sooo much I felt better after doing this unlike doing other HIIT it was so difficult but this it’s so easy and effective at the same time. Please make more I love you
Thanks I needed that good workout this morning and will be doin it tomarrow morning as well but I walk everyday most of the time
Its just perfect for a beginner! Thanks it was my first day after a year or two
i promise do this cardio everyday for a week, now three days left.
Thank you so much, its not easy at first but it will easier if you do this everyday. ❤️ keet ip up
I tried it today! High intense and the sweat is pouring off me, but I’d recommend it for sure!!
This just whooped my ass cany for the crab move I had to improvise and switch that move up. Thank you for helping me burn my fat away
I love this work out video. You don’t talk. You get straight to it. It has a times, and it tells what exercise we’re doing. The moves are easy. I can’t keep up with you quite yet, but I’m going to keep doing this until I can.
Had my baby a year ago today! I’m at 186 lbs & don’t want to go any higher than that!! My goal is 150-160 Been eating clean & super motivated. Thanks for this workout video!
I count even make it past the first set…and i’m SWEATING!!! This is a good workout for beginners for sure. I’m going to do this or something similar every morning THX:)
Did this today after pushing and planning for 15 days. But it was worth it
I’m like 2 years late,but I’m glad you made this I’ve lost 5 pounds:p
Will this help tone legs I’m super short and I want to make my legs look long or maybe grow abit
Those Burpee Roll-Ups tho if you think that’s “Beginner Friendly” you’ve never weighed more then 80 pounds in your whole life…. Honestly, I about had a stoke looking at you do them.
This workout whooped my ass in a good way! Was definitely hard as it was my first time but i felt it in every way!
Just what I needed. Party season had knocked my exercise routine right off and was feeling in a bit of a funk with myself. Smile now returned. Thanks Joe perfect timing.
I did bicycles, high knees and knee push ups half way through the video and lort I’m done. Little by little though I know I can get to the point where I’m doing it the entire way through. Tired of being fat and tired. I can do this. And whoever is reading this, YOU CAN DO IT! <3
i’m so sore and it’s only the second day but i really love this workout!!
Beginner here, made it through although the burpees were hard to stand back up from a back position when flexibility isn’t conditioned. Great workout!
May I know the title of the first song? It’s really good to get one going.
Hi! I am currently 62kgs and 5 feet and 2 inches tall. I gained 6 kgs since last year. I’m an endomorph so I gain fat easily and struggles to lose them. I mostly gain fat around my thigh area and I also suffer from PCOS. Wish me luck!
Day 1: 62kgs
I’m a couch potato but I wanna be more healthy and lose some fat so I’m going to try doing this for atleast 14 days!:
Day 1: was really good! Challenged myself and I was sweaty.
Day 2: day two was amazing! Challenged myself and I did extra excerise afterwards. I’m really starting to love fitness and pushing myself!
Day 3: not sweating as much, getting easier tho! Or maybe I should put more intensity in. Great workout!
Day 4: I put more intensity, more challenging! Amazing!
Day 5: great workout! Also did about 10 minutes of toning
Day 6: I can’t believe im almost to a week! I also changed up some things to make it more challenging! Instead of toe touches I did burpees and I did jumping squats. I’m feeling to good about myself.
Day 7: the last day of posting my workout records. It was a great last day! I felt the burn and it’s just a great way to end off. I’ll still try to do this daily but I won’t record it anymore. I hope this encourages you to do it! Jesus loves you god bless you
This looks like a workout we did in my bootcamp fitness class. This looks great!! Ive been looking for something challenging! Can’t wait to do it tomorrow morning! I will be doing this a couple days a week. Thanks for posting!
I have a minor knee injury and whenever my knee hits something (for example the ground or a chair leg) it stings badly and then goes numb and swells. I cant do most hiit workouts because of it, and I keep gaining weight
HIIT workouts have worked for me before but now trying it again I get major headaches and nausea
Wow!! One of the best workouts I’ve had in a while! Just getting back into fitness.. thank you for this!
Thank you! I use your HIIT sessions as warm up before weight training.. I really enjoy them.. Thanks mate!!!
Me: Mann I need to workout!
finds video and clicks on it
Me: looks at shoes
Me again: uuuUuuUuu I need them now, MUST HAVE THEM!!
keeps the pancakes Screww working outtt*
somebody please tell me what the shoes are called!!!
I am overweight but I tried this workout and it wasn’t easy at start but I started gaining some very good results.
I do this everyday and it is a BITCH at first but just do it in the morning and get it done and you’ll be burning calories thru the day! So worth it ❤️ thank you for this exercise!
Anyone know on average how many calories this workout burns?
I am gonna try to do this for a week (PS. I already started 3 days ago)
Day 1: very challenging, but I pushed myself and was very excited to get through it.
Day 2: was more challenging as my legs were really sore. Did some stretching afterwards.
Day x: I took a day off, but i did a lot of walking.
Day 3: It somehow got easier, witch I am excited about. I also did some arm exercises and stretching afterwards.
Day 4: was really good and much easier. I did warm up before the workout.
Day xx: took 2 days off, because I didn’t have time to workout.
Day 5: it made me sweat so much today, but it is still easier then the first time I did it.
Day 6: At this point it’s quite easy. I still do sweat a lot, but it’s nice to see just how much I have improved. Tomorrow is the last day of this “challenge” and I am more than ready to finish it and to try another workout.
Day 7: Aaaaand this is the last one!
I am so glad that I was able to do this workout 7 Times. During the last one i was reflecting and remembering the first time i did it and it’s crazy how much I improved. I am so proud of myself. At the beginning i hated this workout soooo much but now i surprisingly enjoy it. Keep going guys and always belive in yourself. ❤️
okay but I lasted 30 minutes, and this a 10 minute video. I’m not even over weight but im trying to get healthy. im keep doing this video till I have the stamina again. I feel my energy boost up after this tho even if I was about to die lol
Very good might go to have six pack strongest you be it? Awsome
This was a pretty nice workout. This is my first Hiit workout.
just did this workout… definitely wasnt perfect and i cheated a couple times but it is a start!
I were stupid and didn’t change my clothes. It becomes hot really fast if you do this in jeans and hoodie…
But hey, my fatass did it. This was my first workout I ever try so I’m kinda proud
1 like = How many times I’ll do this workout I need motivation guys
After doing this HIIT for over 2 weeks, drinking protein instead of breakfast, snacking with fruits n nuts every 2 hrs, and eating somewhat better, I’ve lost about 3 lbs, 2 inches off my belly, and 1 off my waist.. guys don’t quit. Even if you can’t do the workout (I know struggle with 2) I usually just do something similar I can do but remember you gotta keep moving!! Within the first week you will feel somewhat better. Just keep it consistent! Its hard I know!! But keep it going!!! I challenge you all!!! 10 minutes a day, that’s it!!
Just did this with a few modifications ( havent worked out in years) and i made it thru was difficult but definitely doable. Cant wait to see myself progress over the next few weeks hopefully i can get thru this without any modifications.
What is the set where you step up and go down to your knees and stitch feel alternatively exercise called?
Thank you so much Joe 2nd week of doing these since lockdown and its giving me so much help with my anxiety I feel so much more positive to start my day now so thank you! You’re a legend! x
Fab. Great start to the day. Just baked your blueberry muffins with my three year old. She ate 4 of them for breakfast!
First time trying a HIIT workout. I really enjoyed yours!! Funnily enough the burpee roll ups were my favorite part. Super sweaty but had such a fun time!!!
Mate, I was doing these hiit sessions and found a lot of them above my fitness where I could never finish. This is the one I need then up my game as the weeks progress. Thank you!
•Day 1• It was a normal workout, well i did this in hoodie and jeans and im about to die from how hot it is rn. I’m not exhausted from the workout which is pretty good bc it’s my first day doing HIIT❤️
Thanks Joe it was really great 15 minutes video. Follow your full body workout outdoor
I’m an outdoor trainer myself,
Excellent workout! Feel great after doing it and got energy for the rest of the day! Keep up the good content!
I really have lost my motivation but forced myself to do this workout and I can honestly say I enjoyed it as will do it again, thanks for remembering we are all human Joe
i will gain weight from the muscle at first, but will the scale eventually go down? (i am taking care of my diet too)
I did this after your new 15 minute back to basics hiit, I was in a hurry so this was perfect to fit in some cardio. Thank you!
can i just say how much i appreciate you saying that “if you cant get right down that’s fine” i am a veryyyyyy heavy teenage girl that has struggled with mental health and eating disorders my entire life. Every time i try getting in to exercise i always feel terrible cause people cant understand that they’re idea of trying is much more intense than mine. So thank you for posting these videos cause people at gyms generally terrify me but on the bright side ive lost 20 pounds in the last 5 weeks!! I’m still in a terrible place but I’m trying lol. (for those wondering what i mean by huge with the twenty lost im still 350 pounds at 5’11” and 18 years old…. fml)
I just completed this workout and I am definitely a beginner. The roll up burpee was hard for me so I just substituted it for a regular burpee. But thank you so much for this great video. I’m a little sore but I feel great!
Tagged this one onto the new 12 minute dumbell workout, absolutely perfect to fit in, in the morning before school runs and work
So I just tried this for the first time. I have a loft bed and hit my head BIG time running/jumping on the spot. But I’m ok:D Nice little workout for me who can’t be bothered to trek to the gym in this wet cold weather. Thanks Joe!
Thanks so much Joe. I really needed a workout that would get me motivated to workout again. This was great and it got motivated to keep going because I like the way I feel afterwards.
could anyone help me estimate calories burned? <3
im 5’7 and 200lbs currently:)
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Love this workout in the morning as time is an issue. Thanks
Perfect little workout as I needed to stretch out but wanted some intensity too
Yes, give the people what they want. 15 min hiit workouts that can be done at home ✌
OMG! You are one handsome fella. Your workouts are wonderful and you are very easy on the eyes.
Yes this is exactly what I needed, as I’ve been really busy with uni work and feeling a little under the weather.
Thanks Joe, I’ve had a nasty cough all week but wanted to get the endorphin hit, this did just that. Thank you
Twinge in my ankle today so this was the perfect hit. Added dumbbells to make it bit more challenging on the Punching and did lunge jumps with dumbbells. Keep em coming Joe!
was i the only one watching as the mat got cloaer and closer to the wall?
Thank You! This is just what I needeed. Have been sick long time and tried to start training again. This hits main big muscles that is nice and simple to start. You still put some variations so it won’t be boring.