4-Move Full Body Calorie Burn For Beginners

This full-body four-move circuit challenges all your major muscle groups. You'll build muscle while burning fat, and in under 30 minutes.
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Quick Info
Weight Loss
Full Body
up to 30 min

Muscles used


This 4-move workout is made for beginners. 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 the knee plank or the beginner burpees are too easy, you can do an elbow plank and basic burpees 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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4-Move Full Body Calorie Burn For Beginners
1. Jumping Jacks
30 sec.
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This foodspring video shows you how to do jumping jacks correctly. Jumping jacks are exercises that work your full body - and not only your circulatory system, but also your muscles and your endurance. Stand upright with your arms at your sides, hands touching your thighs. Now bring your arms to the side and up over your head until your fingertips touch, while jumping in the air to land with your feet spread apart. Then jump your feet back together while bringing your arms back down to your sides.
2. 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.
3. Beginner Burpees
30 sec.
Read more
This foodspring video shows you how to do beginner burpees correctly. Burpees are a workout for the whole body and are one of the most challenging bodyweight exercises. Beginner burpees are a simplified form of these. They leave out the jump and the plank position. However, this doesn't make the exercise any less difficult.
4. Butt Kicks
30 sec.
Read more
This foodspring video shows you how to do butt kicks correctly. Butt kicks are plyometric full-body exercises. They train not only your cardiovascular system, but also your muscles and endurance. Stand up straight and start running in place. Try to kick yourself in the rear end with your shoes with every step.
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