Quick & Easy Fat-burning For Beginners

Raise your heart rate and torch calories by working your body’s biggest muscle groups. A beginner's HIIT routine that targets body fat.
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
Weight Loss
Full Body
up to 30 min
Beginner
Equipment
Mat

Muscles used

Description

This quick and easy fat-burning workout for beginners can be is tailored for you. HIIT stands for High-Intensity Interval Training.

HIIT is one of the most popular and effective training methods. Not only does it burn fat; it also challenges your muscles. High-intensity exercise phases (30 seconds) alternate with recovery phases (30 seconds). After each round you can take up to 2 minutes to recover. Repeat the full set of exercises 3-4 times.

If you find the plank or pushups on your knees too easy, you can do an elbow plank and classic pushups instead. Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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Quick & Easy Fat-burning For Beginners
1. Front Jumping Jacks
30 sec.
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This foodspring video shows you how to do front jumping jacks correctly. Front jumping jacks are also called seal jumping jacks. Start with your arms stretched in front of you at shoulder height. As you jump into the air, spread your feet far apart. Meanwhile, open your arms. As you jump your feet together, bring your arms together in front of you as if you're going to clap. This is an effective full-body exercise.
2. Butterfly Reverses
30 sec.
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This foodspring video shows you how to do butterfly reverses correctly. This exercises targets the backs of your shoulders. Lean your upper body forward. Keep your back straight and knees slightly bent. Your arms are stretched out long, forward from your body. Now bring your arms up towards the ceiling. Pull your shoulderblades together as you move. Then lower your arms and repeat.
3. Knee Push-Ups
30 sec.
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This foodspring video shows you how to do knee push-ups correctly. This easy exercise is especially good for beginners, as it puts about 50% less weight on the upper body and arms. The most important thing is to follow the same rules as for classic push-ups. Make sure you keep your back, abs, and glutes tight the whole time.
4. Alternating Lunges
30 sec.
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This foodspring video shows you how to do alternating lunges correctly. Forward lunges are a great workout for your leg muscles. The focus here is on the quads and the glutes. Stand up straight and set your feet hip-width apart. Step one foot to the front and bend your knee, which will lift your back heel off the floor. Make sure your upper body stays upright and doesn't lean forward. Bring your leg back to your body and start the whole thing again with your other leg.
5. Knee Plank
30 sec.
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This foodspring video shows you how to do knee planks correctly. Knee planks are a great way to start with the plank for beginners who don't yet have enough core strength for the classic version.Start in the same starting position as a plank, but leave your knees on the floor. Even though you've got your knees supporting you, stick to the same guidelines: Your elbows should be under your shoulders, your abs should be tight, and your glutes should keep tension to support your weight.
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