Hi, everyone!
I'm trainer Amy Jo with ATHLEANXX for Women, and today we're going to do a beginner's fat
burning workout.
Let's do it!
So our first one is going to be timed.
I have a baby step for all you beginners out there.
if you can find something nice, and small like this, short, or even like the edge of
your stairs; it's really easy and it gives you a little bit of heartrate action, a little
bit more of intensity to start building that cardio for you.
So I'm going to put our timer on 30 seconds.
Our first one is going to be toe taps.
So I'm toe tapping up to the center.
You can increase this by hopping a little faster, or you go right back to the toe tap.
Whatever you feel comfortable with.
We're halfway there.
10 seconds.
You can use the edge of your step, like I said before too.
It gives you a target.
Five, four, three, two, and one.
Nice.
Wide.
Straddle it now.
You're going to step up, and back down into a squat position.
Step up, back down.
Right, left, back down.
30 seconds here.
Step, step, down.
10 seconds left.
Up, up, down, down.
The next time you do it then you'll want to lead with the left leg to balance it out.
One more time.
Up, up, down, down.
All right.
Let's go into high knees.
Off the step for this one.
30 seconds.
Up.
You can take it here, almost like you're marching, or literally pop off the other leg.
And then all you need to do is increase the speed as you get comfortable.
We're halfway now.
15 seconds.
Nine, eight, seven, six, five, four, three, two, one.
All right.
If you need to catch your breath, do so.
Deeps breaths in the nose, out the mouth.
We're going to go back to the step.
This time you're going to be off to the side.
So I'm putting the timer in front so you can see it.
So it's a squat, tap up.
Squat, tap up.
So you're angling, drive off that left heel, and push it back up.
30 seconds on each leg.
And push off.
Good.
You're halfway already on this leg.
Then we'll switch you to balance it out.
Take your time.
This definitely gets the heartrate up.
This is your fourth exercise.
We're going to do six.
Almost there.
Last one, right here.
Awesome.
All right.
Other leg, 30 seconds hard.
Place that foot.
Make sure your foot is fully on the bench.
And press off.
Press off.
Angle it out.
Push.
So you want to use the glute muscles to push off.
And breathe.
Getting that heartrate up.
Beginner fat burning workout.
10 seconds left.
Nine, eight, seven.
Don’t worry about the reps.
You're just worrying about your timer.
Three, two, and one.
Awesome.
Great job.
Okay, let's get a little core action in and do some mountain climbers.
Down on the floor.
You've probably heard of mountain climbers before, but since you're beginning out again
we want to start with the basics.
Hand position is: shoulders should be directly over your wrists.
You don’t ever want to mountain climb back here.
It's hard on the shoulder, and it's not going to engage your core as much as you'd like.
You want to get the most bang for your buck.
30 seconds.
Put your timer right in front of you.
And climb.
So I'm not touching my front foot to the floor.
You can if you want.
You can go here and touch, or you can bring that toe up.
Toe up.
Halfway there.
If you want to speed it up, go ahead.
If you want to slow it down, slow it down.
Just keep moving.
Don’t stop.
Five seconds.
Four, three, two, and one.
All right.
There you have it.
Some great, beginner fat burning workouts.
Each one 30 seconds long.
Pace yourself.
If you need breaks in between time your breaks.
See how long it takes you.
The next time you do your workout see if you can shorten those breaks.
Build up that endurance.
There's your beginner fat burning workout.
Thumbs up.
Let me know how you guys liked this.
Also, check out ATHLEANXX for Women.
Check out their website.
They have phenomenal workouts to help you get going, to help you get that jump start
that I know you're looking for.
This is a great place to start.
Invest in a great company.
Invest in something you know is really going to give you the results you're after, in a
safe, timely, effective manner.
I'm Amy Jo.
Thanks for joining me.
We'll see you next time.