30 min Full Body Fat Burn HIIT (NO JUMPING) - Ab, Core, Arm, Back, Leg, Thigh & Cardio ~ Emi

30-Minute Full Body Workout with No Jumping Exercises

Equipment Needed:

• Exercise mat

Warm-Up:

1. Touch Down and Up Exercise:

   • Stand with your feet in a wide stance and hands together.
   • Breathe in and reach down, then breathe out and reach up.
   • Keep your back flat and legs as straight as possible.
   • Repeat for 20 seconds.

2. Squat Punch Exercise:

   • Squat down with hands together in front.
   • As you come up, punch one arm forward.
   • Alternate sides and punch as hard as you can.
   • Repeat for 20 seconds.

3. Elbow Knee Touch Exercise:

   • Stand with your legs wide apart and hands behind your head.
   • Crunch your abs and twist your torso to touch one knee with the opposite elbow.
   • Alternate sides and keep moving for 20 seconds.

4. Inchworm Exercise:

   • Walk your hands forward into a high plank position.
   • Keep your core tight and body in a straight line.
   • Walk your hands back to your feet and repeat for 40 seconds.

5. High Plank to Down Dog Exercise:

   • Start in a high plank position.
   • Press your arms into the floor, lift your hips up to form an upside-down V, then return to the plank position.
   • Repeat for 20 seconds.

Abs Workout:

1. Knees Up Crunch Exercise:

   • Lie on your back, lift your legs with knees bent, and hands behind your ears.
   • Crunch your abs to lift your shoulders towards your knees.
   • Squeeze your abs tight and repeat for 20 seconds.

2. Leg Raise Reverse Crunch Exercise:

   • Place your hands below your butt and raise your legs towards the sky.
   • Lift your hips off the ground and lower them back down.
   • Keep your legs off the ground throughout the exercise and repeat for 20 seconds.

3. Hip Raise Heel Touch Exercise:

   • Bend your knees with feet flat on the floor and lift your hips and shoulders slightly off the floor.
   • Curl to one side as you touch your ankle with your hand.
   • Repeat on both sides for 20 seconds.

4. Slow Bicycle Exercise:

   • Bring one knee in and straighten the other leg out while turning your upper body to touch the opposite elbow to the knee.
   • Alternate sides slowly and focus on engaging your abs in each rep for 20 seconds.

5. Lying Elbow Knee Touch Exercise:

   • Keep your feet and back flat on the floor.
   • Crunch your abs to lift and twist your torso as you raise one knee to touch the opposite elbow.
   • Alternate sides and repeat for 20 seconds.

Arm and Back Workout:

1. Wing Flight Chop Exercise:

   • Bend your upper body down with a slight bend in your knees and back flat.
   • Chop your arms back as you straighten them to target your triceps and back.
   • Repeat for 20 seconds.

2. Knee Push-Ups Exercise:

   • Get into a knee push-up position with hands under your shoulders.
   • Lower your body by bending your elbows, then push back up for 20 seconds.

3. Single Arm Plank Exercise:

   • Get into a high plank position and lift one arm off the floor.
   • Hold for 20 seconds and then switch arms.

4. Halfway Through Exercise:

   • Start at elbow plank, push up to high plank, then return to elbow plank.
   • Lower one forearm at a time and hold your core tight for stability.

Leg and Thigh Workout:

1. Lunges Exercise:

   • Perform squats and lunges to target your thighs and glutes.
   • Keep your form correct and repeat for 20 seconds on each side.

2. Donkey Kick Exercise:

   • Get on all fours and raise one leg behind you, keeping it off the floor.
   • Repeat for 20 seconds on each side.

3. Fire Hydrant Exercise:

   • Stay on all fours and lift one leg to the side, engaging your glutes.
   • Repeat for 20 seconds on each side.

Core and Inner Thigh Workout:

1. Single Leg Plank Exercise:

   • Get into a regular plank position and lift one leg off the floor.
   • Hold for 20 seconds and then switch legs.

2. Plank Hipsters Exercise:

   • In an elbow plank position, rotate your hips from side to side to target your obliques.

3. Side Plank Exercise:

   • Hold a side plank position on one forearm for 20 seconds, then switch sides.

4. Spider-Man Plank Exercise:

   • In an elbow plank position, bring one knee towards your elbow, alternating sides for 20 seconds.

5. Plank to Dolphin Exercise:

   • Start in an elbow plank, then push up to a dolphin pose, engaging your abs and shoulders.

Thigh Burn Workout:

1. Outer Leg Lift with Circle Exercise:

   • Lie on your side and lift your leg up and down, then circle for 20 seconds.
   • Switch sides and repeat.

2. Inner Lift Exercise:

   • Cross one leg over the other and lift the bottom leg up and down for 20 seconds.
   • Switch sides and repeat.

3. Side Lunge Exercise:

   • Perform side lunges to target your inner and outer thighs for 20 seconds on each side.

4. Sumo Squat Pulses Exercise:

   • Squat down and pulse up and down without standing up fully for 40 seconds.

Cool Down:

• Stretch your entire body to relax your muscles and prevent stiffness after the intense workout.

Congratulations on completing the 30-minute full body workout! Remember to stay hydrated and refuel your body with a nutritious meal post-workout. Great job!