20 Min Full Body Workout For Beginners (Follow Along) | Men & Women

[00:00] this is a new 20 minutes beginners full

[00:02] body workout for both men and women that

[00:04] you can easily do at home having doing

[00:06] this workout myself for the past couple

[00:08] of months i can assure that this workout

[00:10] can replace your workout in the gym it

[00:13] will not just help you build muscle and

[00:15] lose that extra fat but will bring about

[00:17] an ideal shape of your body this video

[00:19] is powered by mama earth's upturn face

[00:21] wash well more about it later now don't

[00:24] just watch this video come get ready and

[00:26] let's do this together

[00:29] [Music]

[00:30] hello friends welcome to fit tuber i

[00:32] have designed this workout in the form

[00:34] of four circuits of four minutes each

[00:36] tapping almost every major muscle group

[00:38] most of the exercises are new and more

[00:40] effective but don't worry i'll be

[00:42] sharing easier versions of them along

[00:44] just be with me and let's begin all

[00:46] right get ready for the first circuit

[00:48] which is kind of a full body warm up a

[00:50] total of eight exercises 20 seconds of

[00:53] each exercise with 10 seconds of rest in

[00:56] between come on get ready for the first

[00:58] exercise which is neck circles start

[01:00] first rotate your neck for 10 seconds in

[01:03] anticlockwise direction

[01:05] no need to rush maintain your own pace

[01:10] now change the direction rotate in

[01:12] clockwise direction for 10 seconds

[01:15] an excellent movement to relieve any

[01:17] tension in the neck muscles

[01:20] good 10 seconds rest

[01:22] now get ready for arm circles legs

[01:25] shoulder width apart body straight

[01:27] rotate a full wide circle with both your

[01:30] arms together just like that let's go

[01:34] first forward for 10 seconds

[01:37] and then 10 seconds backward

[01:41] stretches the chest shoulders and arms

[01:43] all at once do it slowly maintaining a

[01:46] proper muscle mind coordination breathe

[01:49] normally

[01:50] good job 10 seconds rest next exercise

[01:53] is side stretches

[01:55] body in the same position hands forward

[01:59] start first rotate to your left come to

[02:01] the back original position and then move

[02:04] to your right slowly come back and then

[02:06] move to your left again rotate as back

[02:08] as you can without straining yourself

[02:10] come on just 10 more seconds

[02:12] [Music]

[02:20] good 10 seconds rest

[02:22] now get ready for high knee march

[02:26] all right keep your feet shoulder width

[02:28] apart and march at the same place with

[02:30] your knees held high

[02:32] left right left right yes that's right

[02:38] a great move that engages not just the

[02:40] lower body but also your core and

[02:43] shoulder area

[02:46] [Music]

[02:47] great

[02:48] going

[02:50] rest for 10 seconds

[02:53] let's move on to boxer shuffle

[02:55] [Music]

[03:00] start you know this one right just how a

[03:03] boxer shuffles yes keep going

[03:07] this circuit of body stretching and

[03:09] warming exercises is kind of a

[03:10] preparation for the body

[03:14] it will help you perform better for the

[03:16] three upcoming circuits

[03:20] excellent 10 seconds rest

[03:23] now we are heading towards body circles

[03:26] keep your legs a bit white starting from

[03:29] the bottom stretch one full circle in an

[03:31] anti-clockwise direction

[03:33] stop at the bottom and then from the

[03:35] same point stretch a circle in a

[03:36] clockwise direction do it slowly in a

[03:39] controlled manner feel your back

[03:41] shoulder and core muscles getting

[03:43] engaged easy isn't it come on just two

[03:46] more exercises after this one and we are

[03:48] done with the circuit

[03:50] good job 10 seconds rest

[03:54] the next exercise is knee touches

[04:00] ready let's go

[04:01] feet shoulder width apart arms in front

[04:04] now march high trying to touch your

[04:06] knees to your hands

[04:08] do as best as you can

[04:10] come on just 10 more seconds to go

[04:14] it will instantly energize your lower

[04:16] body

[04:17] [Music]

[04:19] great going

[04:20] and done

[04:23] now get ready for the final exercise of

[04:25] this circuit jumping jacks

[04:28] you will love this one come on let's

[04:30] finish it move your arms parallel to the

[04:32] side waves

[04:34] jumping jacks an amazing exercise to get

[04:36] that blood pumping all around the body

[04:40] just 10 more seconds

[04:42] [Music]

[04:46] 5 more seconds

[04:49] and circuit 1 is over well done

[04:52] now take rest for 30 seconds relax do

[04:55] some deep breathing sip some water if

[04:58] you like not too much just to rinse them

[05:00] out our circuit two is a set of eight

[05:03] exercises focusing on strength training

[05:05] again 20 seconds of each exercise and

[05:08] then 10 seconds of rest this one will

[05:10] give you a good pump we'll be showcasing

[05:12] some easy beginner moves alongside so

[05:14] don't worry just take a deep breath in

[05:17] and get ready to kill it we will begin

[05:19] with normal push-ups start hand

[05:21] symmetrical not too wide body straight

[05:24] hips a bit up all the way down and all

[05:26] the way up full range of motion if you

[05:29] can't do it no problem do this easy

[05:31] version breathe in when you go down and

[05:33] breathe out when you are up proper

[05:35] breathing will help you perform better

[05:37] without making you feel exhausted

[05:39] nothing beats a push-up good 10 seconds

[05:42] rest take a deep breath in and slowly

[05:44] breathe out through your nostrils all

[05:46] right get ready for squats

[05:50] let's begin feet shoulder width apart

[05:52] hips moving back and down below your

[05:54] knees just as if sitting on a chair

[05:56] breathe in while you go down and breathe

[05:58] out after coming up properly go down yes

[06:01] and then come up basic yet best exercise

[06:04] to work on your quads glutes and

[06:06] hamstring just give your best focusing

[06:09] on the target muscles and done

[06:13] now get ready for lunges legs hip width

[06:16] apart put the left leg forward bend both

[06:18] your knees at an approximately 90

[06:20] degrees let's go

[06:25] remember you breathe in when you lunge

[06:27] and you breathe out when you come up yes

[06:29] just like that 10 seconds for one leg

[06:31] and 10 seconds for the other

[06:33] break going

[06:35] 5 more seconds

[06:40] and done rest for 10 seconds

[06:43] breathe in breathe out and get ready for

[06:45] close grip push-ups

[06:50] start slightly different to the normal

[06:52] push-ups in this one we keep our hands

[06:54] closer shoulder-width apart rest range

[06:57] of motion remains the same apart from

[06:59] the chest it will put a significant

[07:01] effect on your triceps and shoulders if

[07:03] this movement is hard for you go ahead

[07:05] with the beginner movement just go at

[07:08] your own pace

[07:09] almost done

[07:11] good job take rest

[07:13] all right our next movement is sumo

[07:15] squats

[07:20] start take a wide stance toes pointed

[07:23] out

[07:24] as you lower down to squat see that your

[07:26] chest stays up

[07:28] don't fall forward do it slowly knees

[07:31] pointing out and you will feel the outer

[07:33] edges of your hips firing up keep your

[07:36] hands wherever comfortable

[07:38] yes you are doing it right

[07:40] and done awesome 10 seconds rest our

[07:44] next movement is pike push-ups

[07:50] let's do it hips raised high palms under

[07:53] the shoulders lower the head close to

[07:55] the floor elbows bending backwards

[07:57] notice that your knees will remain

[07:59] extended always the pipe push up builds

[08:02] shoulder strength and improves core

[08:04] stability yes come on just five more

[08:07] seconds

[08:10] and done

[08:12] tired don't worry the next move is

[08:14] easier

[08:15] it's a squat hold

[08:19] come on

[08:20] feet slightly wider than shoulder width

[08:22] apart hands around the shoulder

[08:25] come as low to 90 degrees position and

[08:28] just hold it there

[08:29] a great endurance exercise also helps in

[08:32] the posture of upper body

[08:34] just hold on

[08:36] five

[08:37] four

[08:38] three

[08:39] two and done perfect ten seconds rest

[08:43] just one exercise and we are done with

[08:45] the circuit

[08:47] the diamond push-ups

[08:48] [Music]

[08:50] start palm shaped as diamond and placed

[08:53] under the chest if this is hard for you

[08:55] go ahead with the easier move

[08:57] any time in between you feel tired take

[09:00] a few seconds rest that's okay but

[09:02] please do not abandon the workout

[09:04] remember that's the only way you fail

[09:07] keep doing

[09:08] 3

[09:09] 2

[09:10] 1 and done 30 seconds rest awesome you

[09:14] have completed two circuits at your back

[09:17] we are already halfway this workout just

[09:19] two more circuits do some deep breathing

[09:22] recover your energy levels

[09:24] sip some water if you like our next

[09:26] circuit involves the use of dumbbells

[09:28] but if you don't have them it's okay

[09:30] just use two filled water bottles seven

[09:33] exercises each for 30 seconds this time

[09:36] and then 10 seconds of rest fired up

[09:38] come on let's start with real dead flies

[09:41] use dumbbells that you're comfortable

[09:43] with two three five kg doesn't matter

[09:45] bend your knees back straight palms

[09:48] facing in towards each other head up

[09:50] just go straight out to your sides

[09:52] exhale on the way up inhale on the way

[09:54] down if you can't get it too high that's

[09:56] okay do as best as you can keep your

[09:59] motion controlled and breathe properly

[10:02] it will help one of the best exercises

[10:04] to train your upper back region just 5

[10:07] more seconds

[10:10] and done take 10 seconds rest

[10:13] you can drop the dumbbells if you want

[10:16] next we move on to the diagonal press

[10:21] start

[10:22] if two dumbbells are hard for you do it

[10:24] with single dumbbell just keep the range

[10:26] of motion nice and controlled

[10:28] from the chest straight up diagonally

[10:30] and then come back

[10:32] as you move up breathe out

[10:35] while coming down breathe in

[10:37] simple yet highly effective move that

[10:40] engages your shoulders chest and arms

[10:42] come on keep it up

[10:46] five

[10:47] four

[10:48] three

[10:49] two and done

[10:51] ten seconds rest

[10:53] next is side lateral to front raises

[11:00] let's go elbows a bit bent raise your

[11:03] weights to shoulder height then move

[11:05] your weights at the front keeping your

[11:07] arms extended now lower the weight down

[11:10] on the next repetition raise the weights

[11:12] to the front then laterally and finally

[11:14] move down to the starting position if

[11:16] you are finding this move to be little

[11:18] difficult you can do the simple front

[11:20] raises or the simple laughter raises

[11:23] do it slowly without swinging or jerking

[11:26] great work we are almost done three

[11:29] two

[11:30] one and rest

[11:32] our next movement is focused on arms the

[11:34] zotpan curls

[11:39] [Music]

[11:41] start with a slight variation to a

[11:43] normal bicep curl in this movement while

[11:46] you come down rotate your dumbbell with

[11:48] the palms facing downwards

[11:50] keep the range of motion slow and

[11:52] controlled

[11:54] keep the focus on your biceps

[11:56] exhale as you lift and inhale as you

[11:58] lower down

[12:01] feel the tension generating in your

[12:02] biceps and forearms

[12:06] five more seconds

[12:08] three more seconds

[12:10] good job and rest

[12:14] moving on to the overhead press

[12:16] you can do this with just one dumbbell

[12:18] as well

[12:20] start

[12:22] just make sure that you do not bend your

[12:23] elbows too much

[12:25] with every rep you can feel your triceps

[12:28] getting worked out

[12:29] easy and controlled

[12:32] breathe in as you come up and breathe

[12:34] out while going down

[12:36] keep going you are killing it come on

[12:41] just 10 more seconds

[12:46] 5 more seconds

[12:50] and 10 seconds rest

[12:52] [Music]

[12:54] the next exercise in this circuit is a

[12:56] kickback with single dumbbell

[12:59] bring your body to this position

[13:02] then just kick back you can instantly

[13:04] feel your triceps piping up

[13:07] slowly come down and kick back come down

[13:10] and kick back breathe out as you kick

[13:12] back

[13:14] such an effective exercise for the

[13:16] triceps come on give your best

[13:21] 10 seconds

[13:23] just one more exercise left in this

[13:25] circuit

[13:26] five seconds

[13:27] [Music]

[13:31] and done and we come to the final

[13:33] exercise of this circuit which is

[13:35] sideway calf raises

[13:37] [Music]

[13:40] let's begin

[13:41] place your feet kept outwards and then

[13:43] raise them up and down

[13:45] up and down completely up and slowly

[13:49] down

[13:50] this one is easy right works like a

[13:52] breather for the upcoming circuit

[13:55] feel the tension generating in your calf

[13:57] muscles

[14:00] just 10 more seconds and we are done

[14:02] with the circuit come on

[14:05] great work

[14:08] keep going

[14:10] and great work circuit 3 is complete

[14:13] well done you deserve a 30 seconds rest

[14:16] sip in some water if need be deeply

[14:19] breathe in and breathe out preparing for

[14:21] the final circuit which is focused on

[14:24] the core the abs are you up for it i'm

[14:27] sure you are we will be doing 8

[14:29] exercises 20 seconds of each exercise

[14:32] and then 10 seconds of rest pumped up

[14:35] yes come on let's begin with 90 degree

[14:37] situps lie on the mat with your legs

[14:40] stuck like that stuck

[14:42] now slowly push your upper body up

[14:44] breathe out when you go up

[14:47] can you feel your upper abs firing up

[14:49] yes keep going just 10 more seconds

[14:56] five

[14:57] four

[14:58] three

[14:59] two and done good job take ten seconds

[15:02] rest breathe in deeply slowly breathe

[15:05] out and get in position to do the

[15:06] penguins

[15:09] it's easy i promise

[15:11] start

[15:12] lie down heels close to your hips then

[15:14] in half setup position lean side to side

[15:17] to tap your toes

[15:19] this will engage your obliques aka the

[15:21] love handles

[15:23] [Music]

[15:26] five more seconds

[15:30] and done take rest

[15:34] take a deep breath in and get ready for

[15:36] leg raises

[15:37] [Music]

[15:41] start

[15:42] raise both your legs till about a 45

[15:44] degree angle is reached and then come

[15:46] down don't touch the floor

[15:49] breathe out as you raise and breathe in

[15:52] as you come down

[15:53] maintain your own pace

[15:56] five

[15:57] four

[15:58] three

[15:59] two

[16:00] one and great job rest

[16:03] take a deep breath in and get in the

[16:05] position for side to side plank

[16:08] [Music]

[16:11] all right start

[16:12] if this one is hard for you go ahead

[16:14] with normal plank

[16:16] amazingly effective not just for the

[16:18] sides but complete

[16:20] core 10 more seconds to go

[16:28] we are almost done

[16:31] and rest

[16:33] four exercises done just four more to go

[16:37] gear up for two touches

[16:39] get in the position and go

[16:43] do as best as you can

[16:46] just 15 seconds to go stay focused

[16:50] breathe out as you move up

[16:53] slow and steady

[16:57] five

[16:58] four

[16:59] three

[17:00] two

[17:01] one

[17:02] and well done

[17:03] just three more exercises take a deep

[17:06] breath in and get ready for side

[17:08] climbers

[17:09] this one is not that difficult start

[17:12] toes close to hips move your body

[17:14] diagonally yes just like that

[17:17] great going

[17:21] just 10 seconds left

[17:26] 5 more seconds

[17:28] 3

[17:30] seconds and rest we are almost done just

[17:34] two more come on get ready for flutter

[17:36] kicks

[17:37] [Music]

[17:41] all right raise your legs to around 30

[17:44] degrees and kick alternatively

[17:46] keep breathing

[17:48] keep your core tight feel the tension

[17:51] just 10 more seconds

[17:53] [Music]

[17:57] 5

[17:58] 4

[17:59] three

[18:00] two

[18:00] one and great job take rest

[18:04] moving to the final exercise yes just

[18:07] one the knee to elbow plank come on you

[18:10] have done it before just give me 20 more

[18:12] seconds and i promise you won't regret

[18:14] it

[18:15] [Music]

[18:17] 15 more seconds and we are done with

[18:19] this workout

[18:20] keep going

[18:23] left

[18:24] right

[18:25] left

[18:27] five more seconds

[18:28] three

[18:29] two one and you have killed it

[18:34] just lie down close your eyes and relax

[18:38] feel the sensations in your body

[18:41] feel your breath

[18:42] every cell in your body is thanking you

[18:45] they feel cared 20 minutes and you give

[18:49] it all

[18:50] you have done it yes be proud of

[18:52] yourself

[18:54] be proud that you choose to work out

[18:56] than to sleep an extra 20 minutes

[18:59] see how good you are feeling now what an

[19:01] amazing start to the day isn't it

[19:04] you have set the right tone for the day

[19:06] the benefits of which you will reap all

[19:09] day long

[19:10] not just that you will lose that

[19:11] stubborn fat and gain healthy muscle

[19:14] mass that you will do plus you will

[19:16] experience height and energy levels

[19:19] better concentration at work and most

[19:22] importantly you will remain cheerful

[19:24] with that thought promise yourself that

[19:27] no matter what you will come back

[19:29] tomorrow and work it out again i will be

[19:32] waiting for you now slowly open your

[19:34] eyes and get to work

[19:37] i wish you a great day ahead

[19:43] so friends how was it i hope you enjoyed

[19:46] it if you feel little soreness in any of

[19:48] your body part don't worry that's

[19:50] completely normal it is actually a sign

[19:52] of growth just be regular and in a few

[19:54] days all the pain will cease to bother

[19:57] you all right then i'll see you tomorrow

[19:59] at the same time with this workout

[20:00] session you'll be there right if you

[20:02] want me to make more such workout videos

[20:04] please don't forget to give this video a

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[21:00] [Music]

[21:05] you