20 Min Full Body Workout Routine for Beginners (Follow Along) | No Gym

[00:00] this is beginner's 20 minutes full body

[00:02] workout routine for both men and women

[00:04] that you can do at home of course the

[00:05] gyms have now been open but how really

[00:08] safe they are is questionable but not to

[00:10] worry having done this workout myself

[00:11] for the last three months i assure you

[00:13] that it can replace your workout in the

[00:15] gym it will not just help you build

[00:17] muscle and lose that extra fat but will

[00:19] also bring about the true shape of your

[00:21] body this video is powered by marmars

[00:23] tea tree and argan hair mass well more

[00:25] about them later now don't just watch

[00:27] the video get ready come let's do this

[00:29] together

[00:31] [Music]

[00:32] hello friends welcome to fit tuber i

[00:34] have designed this workout in the form

[00:36] of four circuits or four minutes each

[00:38] tapping almost every major muscle group

[00:40] don't worry if you are a complete

[00:41] beginner i'll guide you at each step

[00:43] let's begin all right get ready for the

[00:45] first circuit which is a kind of a full

[00:47] body stretch and warm up 20 seconds of

[00:49] each exercise with 10 seconds of rest in

[00:52] between come on let's begin with arm

[00:54] swings first forward swings for 10

[00:56] seconds aim for 10 reps this will open

[00:59] up your shoulder joints

[01:03] all right now backwards again 10 seconds

[01:06] 10 reps good

[01:09] do as best as you can making a muscle

[01:11] mind connection throughout

[01:14] 10 seconds rest

[01:16] [Music]

[01:20] get ready for side rotations

[01:24] all right first to the left side legs

[01:26] not too wide body straight rotate your

[01:29] upper body as far as you can

[01:34] now to your right slowly and comfortably

[01:44] good 10 seconds rest

[01:48] next exercise is side locks

[01:52] legs a bit wide hands up just like that

[01:55] first rotate to your left come back to

[01:57] the original position and then move to

[01:59] your right slowly come back and then

[02:02] move to your left again stretches your

[02:04] upper body completely just 20 seconds

[02:14] good 10 seconds rest

[02:18] now we are moving on to standing

[02:19] crunches

[02:23] start remember to engage your core as

[02:26] you crunch this circuit of body

[02:28] stretching and warming exercises is

[02:30] extremely important for the body to

[02:31] prepare for the three upcoming circuits

[02:37] great going

[02:38] [Music]

[02:44] good 10 seconds rest

[02:47] let's move on to twisters

[02:54] start

[02:56] body straight legs close short jump side

[02:59] to side easy isn't it come on

[03:04] simple exercises yet so crucial to get

[03:06] that blood pumping all around the body

[03:13] and done

[03:17] the next exercise is butt kicks

[03:21] [Music]

[03:23] start simply jumping as if kicking your

[03:26] own butt do as best as you can making a

[03:29] muscle mind connection throughout

[03:31] good

[03:34] just 10 more seconds

[03:43] and done

[03:47] our next movement is cross stretch

[03:53] start bend forward trying to touch your

[03:55] left foot with right hand and then your

[03:57] right foot with left hand

[04:04] just go as low as you can don't push too

[04:06] much comfortably maintaining your own

[04:09] pace feel your back muscles getting

[04:11] engaged

[04:14] done

[04:17] the final exercise of this circuit is

[04:19] jumping jacks

[04:22] you have got this come on let's finish

[04:24] up this is a full body movement exercise

[04:27] do it properly as it will really help

[04:29] you perform well in the next circuit

[04:31] once arms to the side and then arms

[04:33] forward parallel to each other just 10

[04:35] more seconds

[04:37] great going

[04:41] and circuit one is over well done

[04:44] now take rest for 30 seconds relax do

[04:47] some deep breathing sip some water if

[04:50] you would like to not much just to rinse

[04:52] the mouth our circuit two is a set of

[04:54] eight exercises focusing on strength

[04:56] training again 20 seconds of each

[04:58] exercise and then 10 seconds of rest

[05:01] this one is going to be harder but don't

[05:03] worry i'll be showcasing some easy

[05:05] beginner moves alongside take a deep

[05:07] breath in come on let's kill it let's

[05:10] begin with normal push-ups start hand

[05:12] symmetrical body straight hips little up

[05:15] all the way down and all the way up if

[05:17] you're not able to do even a single

[05:19] push-up no problem do the easy version

[05:21] you can do it at your own pace there is

[05:23] no hurry but do it don't stop probably

[05:25] the best compound movement engaging your

[05:27] chest shoulders and arms beats all gym

[05:30] equipment keep going

[05:32] almost done good take 10 seconds rest

[05:35] breathe in deeply slowly breathe out

[05:40] all right let's do squats

[05:43] start keep your feet shoulder width

[05:45] apart hips moving back and down below

[05:47] your knees just like you sit on a chair

[05:50] an amazing exercise to strengthen the

[05:52] quads glutes and hamstrings do as best

[05:55] as you can maintain your focus on the

[05:57] targeted muscles it will set an ideal

[06:00] rhythm for the next exercise which is

[06:02] squat jumps and done 10 seconds rest

[06:07] same position same movement with a

[06:09] slight twist the squat jumps

[06:13] start this climatic movement not only

[06:16] helps strengthen your lower body but

[06:18] also improves cardiovascular endurance

[06:20] do it comfortably landing in a

[06:22] controlled manner yes just like that

[06:27] great going just 5 more

[06:32] seconds done

[06:34] rest for 10 seconds breathe in breathe

[06:37] out get ready for diamond push-ups

[06:40] place your palms under the chest making

[06:42] a diamond

[06:43] start if this movement is hard for you

[06:46] no worries go ahead with the beginner

[06:48] movement the idea is to keep doing just

[06:50] go at your own pace

[06:53] it engages your arms in a big way almost

[06:56] done

[06:58] give your best just five more seconds

[07:03] good job

[07:07] alright now get ready for another round

[07:08] of squad jumps

[07:14] go if you're feeling tired you can

[07:15] instead do a normal squat no issues go

[07:18] ahead with the easy move or even take a

[07:20] few seconds rest it's fine but please do

[07:22] not abandon the workout that's the only

[07:24] way you fail

[07:28] just five more seconds

[07:33] and done awesome 10 seconds rest

[07:37] our next move is push-ups normal

[07:38] push-ups

[07:42] get to the position and start

[07:44] just 20 seconds maintain your own pace

[07:48] just two more exercises after this and

[07:50] we will be through this circuit come on

[07:52] keep up the spirit

[07:58] five more seconds

[08:03] and done feeling tired don't worry the

[08:06] next move is easier it's a squat hold

[08:11] feet slightly wider than shoulder width

[08:12] apart hands around the shoulder come as

[08:15] low to 90 degrees position and just hold

[08:18] that position great endurance exercise

[08:20] also helps in posture of upper body just

[08:23] hold on 10 more seconds

[08:28] 5 seconds

[08:29] [Music]

[08:33] and done

[08:35] so we move to the final exercise of this

[08:37] circuit the diamond push-ups once again

[08:39] come on take a deep breath in palms

[08:42] under the chest and start this compound

[08:44] movement hits your triceps chest and

[08:46] shoulder all at once

[08:51] this is the last one in this circuit

[08:53] keep doing

[08:58] five

[08:59] four

[09:00] three

[09:01] two

[09:02] one and done great job you have

[09:04] completed two circuits pat your back

[09:06] you're already halfway this workout just

[09:08] two more circuits rest for 30 seconds do

[09:11] some deep breathing recover your energy

[09:13] levels sip some water if you like our

[09:15] next circuit involves the use of

[09:17] dumbbells but if you don't have them

[09:18] it's okay just use two filled water

[09:20] bottles 7 exercises each for 30 seconds

[09:24] this time and then 10 seconds of rest

[09:26] use dumbbell weights that you are

[09:27] comfortable with 2 3 5 kg etc starting

[09:30] with dumbbell rows

[09:33] keep your feet hip width apart hinge

[09:35] your hips back lean the torso forward

[09:38] pull the dumbbells just like that

[09:40] breathe in and breathe out back should

[09:43] not be bent this compound movement is a

[09:45] must for back training and also engages

[09:47] the shoulder muscles

[09:48] can you feel the tension generating in

[09:50] your back muscles yes keep doing

[09:53] focus throughout on the target muscles

[09:55] just 10 more seconds

[10:03] and done take 10 seconds rest do not

[10:05] drop the dumbbells next we move on to

[10:07] shoulder press

[10:10] hold the dumbbell in line with your

[10:11] wrist and elbow yes like that push the

[10:14] dumbbell vertically up fully extending

[10:16] your elbow then slowly down

[10:19] up and then slowly down great exercise

[10:22] for front of shoulder maintain a muscle

[10:24] mind connection throughout helps a lot

[10:33] just 10 more seconds

[10:39] almost done

[10:43] take rest breathe in deeply slowly

[10:46] breathe out

[10:48] next is front raises

[10:52] come on feet at the same position

[10:55] dumbbells in line with the shoulders

[10:57] move them straight front up and then

[10:59] slowly down if you can't do both arms at

[11:01] once do alternate

[11:05] this exercise along with shoulders also

[11:07] impacts your upper chest bring the

[11:09] dumbbells a bit slow down you will feel

[11:11] the difference up and then slowly down

[11:14] just 10 more seconds

[11:19] 5 more seconds

[11:23] and done rest for 10 seconds and then we

[11:26] move on to the next exercise which is

[11:27] lateral raises

[11:29] [Music]

[11:33] start

[11:34] simply raise the dumbbells to the

[11:35] shoulder level by moving the arm

[11:37] sideways keep your elbows a little bent

[11:39] and come down this isolation exercise

[11:42] strengthens the entire shoulder muscles

[11:44] again while coming down be a little slow

[11:52] breathe in and breathe out keep going

[11:58] almost done

[12:03] good job

[12:06] moving to the next exercise of this

[12:08] circuit the bicep curls

[12:12] take a deep breath in and start both the

[12:15] dumbbells at once shoulders relaxed

[12:17] controlled range of motion moving up and

[12:20] then slowly moving down breathe in when

[12:22] you go up and breathe out while you come

[12:24] down you can instantly feel the tension

[12:26] generating in your biceps slowly and

[12:28] steadily keep going

[12:33] just 10 more seconds

[12:39] five more seconds

[12:43] and done just two more exercises to go

[12:45] and then we are through this circuit

[12:47] let's do the tricep kickbacks

[12:53] start bend your body forward torso

[12:56] pushed back dumbbells in this position

[12:58] move the dumbbells up squeezing the

[13:00] triceps at the top if you're not

[13:02] comfortable do one hand at a time make

[13:04] sure to squeeze the muscle at the top

[13:06] that's what make this movement so

[13:08] effective for the tricep muscles don't

[13:10] just swing slow control movement yes

[13:18] five more seconds

[13:22] we are almost done awesome

[13:26] coming to the final exercise of this

[13:28] circuit the car phrases it's not tiring

[13:34] stand straight feet close just raise the

[13:37] calves and then down that's it raise

[13:40] completely and then slowly down you can

[13:42] take the support of a wall if needed up

[13:45] and then slow down up and then slow down

[13:49] feel the tension generating

[13:53] just 10 more seconds and we are done

[13:55] with the circuit come on

[13:59] five more seconds

[14:03] and done great work all right so circuit

[14:06] three is complete well done take 30

[14:08] seconds rest

[14:09] deeply breathe in and breathe out

[14:11] preparing for the final circuit which is

[14:13] focused on the core the abdominal

[14:15] muscles so are you up for it i'm sure

[14:17] you'll love the after effect we will be

[14:19] doing two cycles of 4 exercises 20

[14:21] seconds of each exercise and then 10

[14:23] seconds of rest completing the full

[14:25] circuit of 4 minutes

[14:27] all right now get ready and lie down on

[14:29] the mat just like that we will begin

[14:31] with knee touch extremely effective for

[14:33] upper abs simply stretch your arms

[14:35] forward touch the knees and move back

[14:38] still keeping the upper body above the

[14:40] ground throughout the range of motion

[14:43] just 10 more seconds

[14:44] breathe out every time you touch the

[14:46] knee that will put even more pressure

[14:49] five

[14:49] four

[14:50] three

[14:51] two one and done

[14:54] good job breathing deeply slowly breathe

[14:56] out and get in position to do russian

[14:58] twists

[14:59] [Music]

[15:03] start

[15:04] you can even hold a dumbbell while doing

[15:06] it for more stress control motion focus

[15:08] totally on abdominal muscles

[15:13] 10 seconds left

[15:18] 5 seconds

[15:23] and done awesome lie down rest breathe

[15:26] deeply and get ready for bicycles

[15:33] ready start elbows touching the opposite

[15:36] knees your core will instantly feel the

[15:37] burn but don't stop 15 seconds more

[15:43] 10 more seconds

[15:48] 5

[15:49] 4

[15:50] 3

[15:51] 2

[15:52] 1

[15:52] done great job

[15:54] rest take a deep breath in and get in

[15:56] the position for knee to elbow plank

[16:03] start if that's hard for you go ahead

[16:05] with normal plank knee to elbow plank is

[16:07] super effective for sides and overall

[16:09] core muscles

[16:11] [Music]

[16:13] 10 more seconds to go

[16:16] almost done

[16:18] 5

[16:19] 4

[16:20] 3

[16:21] two one and

[16:23] rest now we will repeat the same cycle

[16:26] starting with knee touches again

[16:33] take the position and go

[16:37] [Music]

[16:38] just 15 seconds to go

[16:40] stay focused slow and steady

[16:43] 10 more seconds

[16:49] five

[16:50] four

[16:50] three two

[16:52] one and well done take rest take a deep

[16:55] breath in and get ready for russian

[16:57] twists

[17:03] go only for 20 seconds towards the left

[17:06] then right

[17:07] left then right 15 seconds more

[17:14] just 10 more seconds

[17:16] almost there

[17:19] five four

[17:20] three

[17:21] two one and done take rest we are almost

[17:25] done come on bicycles again

[17:32] ready start maintain your own pace

[17:35] control range of motion with full focus

[17:37] on the core

[17:40] breathe in and breathe out breathe in

[17:42] breathe out just 10 more seconds

[17:48] 5

[17:49] 4

[17:50] 3

[17:51] 2

[17:52] 1 and great job take rest

[17:56] moving to the final exercise knee to

[17:58] elbow plank

[18:03] come on just 20 seconds and we are done

[18:05] with the workout keep going left

[18:08] right

[18:09] left

[18:10] right

[18:14] more seconds

[18:19] five more seconds

[18:21] three two one and done awesome

[18:24] just lie down close your eyes and relax

[18:28] see how satisfied and rejuvenated you

[18:30] are feeling now what an amazing start to

[18:32] the day isn't it were you feeling a

[18:34] resistance in the beginning but now you

[18:36] would be thanking yourself that you did

[18:38] it yes you did it be proud of it thank

[18:41] yourself for not succumbing to lethargy

[18:43] procrastination and the rest of it and

[18:46] you will reap the benefits of spending

[18:48] these 20 minutes throughout the day not

[18:50] only in the form of muscle building or

[18:52] fat loss but also in the form of height

[18:54] and energy levels better concentration

[18:57] and most importantly a happy mind now

[18:59] promise yourself that you will return

[19:01] back tomorrow and follow this workout

[19:03] routine no matter what with this thought

[19:05] and feeling open your eyes and get to

[19:08] your daily chores so friends how was it

[19:10] i hope you enjoyed this workout session

[19:12] now you might feel a little pain in your

[19:14] muscles for the first couple of days but

[19:16] please don't let that stop you from

[19:17] attending this workout session daily

[19:19] doing so i assure that you will start

[19:21] seeing visible results within 15 days

[19:24] alright then i'll see you tomorrow at

[19:25] the same time also if you want me to

[19:27] make more workout videos please don't

[19:29] forget to give this video a big thumbs

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[20:00] all for this video you can now support

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[20:16] much for watching

[20:18] [Music]

[20:24] you