45min Full Body HIIT Fat Burn Workout ｜ No Jumping No Equipment)

Hi guys, I'm Emi. Welcome back to my channel and today we're gonna do a 45 minutes workout for full body burn with no jumping No equipment perfect for all fitness level and easy on the joints. And if you're ready, let's go Each exercise 30 seconds with 10 seconds rest after every eight exercises We'll have a longer 60 seconds rest in between sets First is arms lift Exercise Second torso twist Third foot back tap Fourth legs open circle We're changing direction in three two one Protecting my energy i'm training every day so I can Fifth other leg Exercise I don't need nobody else. I got myself three two one change direction Next step back knee raise Exercise I don't need nobody else. I got myself Seventh change leg Exercise Eighth forward lunge twist Exercise last one in this set before one minute rest One minute rest grab some water next set we're starting with squat side crunch Bang bang bang bang get the style in the ---- go boom bang bang Bang bang get the style in this ---- go boom 10th leg swing Core tight stay balanced Three two one change direction Yes, 11th switch leg Three two one change direction 12th knee raise twist 13th reverse lunge reach You Exercise Bamboozle, by the way, you let me on to think that maybe I could be And baby I thought you would hold together Float forever, but your heart's been changing like the weather 14th heel walk both ways I need attention, so I'm on T-rex and There's so much to love, come on, it's perfect love tonight Exercise Hey, I'ma take my heart and Let my head fall over my high heels And you're acting like it's no big deal Then you say that we were angels Can't even tell 15th knee tap Asking why I'm leaving all Exercise 10 seconds Rest Last one in this set Same knee tap, other leg Exercise 60 seconds rest coming very soon You got this, push through it Alright, one minute rest You did amazing so far Use this time to reset and get ready for our third set Starting with monster walk Exercise Rest 18th side lunge Exercise Rest 19th good morning squat Exercise Rest 20th split lunge to hold Exercise We're holding it in 3, 2, 1 Rest 21st change leg Exercise 3, 2, 1 Just hold it here Rest 22nd in and out squat Exercise No pain, no gain The burn is what we're here for Rest 23rd punch and kick Exercise Punch harder, kick harder You get what you give Rest Last one before long rest Walking burpee Exercise Time to give it your all If you want, you can also add in the jumping Give me a few more reps Rest Enjoy the well-deserved one minute rest Next one, we're going easy to start with Getting ready to go down to the ground First, fold and reach Rest Exercise Rest Next, inchworm to tap Exercise Rest 27th, back lift to squeeze Exercise Rest 28th, plank hold Exercise Simple, head to heel in one straight line Core tight, we're not dropping the hip nor bringing it up 15 more seconds Rest 29th, tabletop lift Exercise Rest 30th, plank twist 20 seconds Rest 30 fast swimmers Exercise Rest 30 seconds, plank commando sidestep Exercise Almost there until 60 seconds rest Finish this one strong Rest One minute rest and we'll focus the burn on the abs and legs Set up to punch to begin You missed a big shot with your front page review I guess you've got a lot of karma coming after you So why you looking' here about what happened to All these baddie shall we tempt Bad, baddie shall we tempt Dance on your own, it's our one night show I guess it's in with the new, out with the old I feel sorry for ya but ya know how it goes All these baddies shall we tempt Bad, baddy shall we tempt I'm a new age girl and needs a good old fashioned man But don't you wait too long You better catch me while you can In your new cabaret At the VFX Stage We're gonna do some all-stars Like it's Sunday, kinda We're gonna do some all-stars Like it's Sunday, kinda Exercise So go away There's plenty of fish in the sea But boy, if you don't hurry I'll be a fish out of water Leave you be Drowning in misery With all these dirty Charlie Tams Dirty Charlie Tams 34th Legs Extension Exercise Dream, dream, dream, lemonade For your shoulders gone tight In your new cabaret At the VFX Stage We're gonna do some all-stars Like it's Sunday, kinda We're gonna do some all-stars Like it's Sunday, kinda Dream, dream, dream, lemonade For your shoulders gone tight In your new cabaret 15 seconds, hang in there Yes 35th Glute Bridge to Knee Puses Exercise Pulse your knees In and out In 3, 2, 1 Yes Next, Leg Raise to Pulses Exercise We're pulsing it fast In 3, 2, 1 Yes 37th Reverse Tabletop Lift Exercise Yes 38th Ankle Reach Exercise Yes 39th Butterfly Exercise 10 seconds, killing it Yes Last one before long rest Reverse Crunch Exercise Squeeze in the last few reps And know you have it in you Yes 1 minute rest We're more than halfway through Eyes on the finish line 41st is Donkey Kick to Extend Exercise Yes 40 seconds, Change Leg Exercise We're talking out loud We're talking about loud We're talking out loud We're talking about loud Yes 43rd, Back to Plank Hold Exercise 15 seconds, Iron Will, Iron Core Yes 44th, Plank Commando Side Steps Exercise You're stronger than you think 10 seconds Yes 45th, Sitting Twist and Extend Exercise It is in the challenges that we grow Push through the discomfort There's no limit to what we can do Last year, you and I, we had a summer fling We can't get over thinking about it Suspense, can we be just friends? We say it over Yes Next, Set Up to Punch Exercise Yes 47th, Leg Raise to Pulse Exercise Yes Pulse in 3, 2, 1 Yes Last one in this set, Butterfly Exercise Yes Final set of exercises before we go into stretch This is it, time for the final push 49th, Foot Back Tap Exercise Go faster and even better this time Yes 50th, In and Out Squat Exercise Sit lower, challenge yourself 10 seconds Yes 50 fast, Forward Lunge Twist Exercise Yes 50 seconds, Squat Side Crunch Exercise Yes 53rd, Side Lunge Exercise Yes 54th, Knee Tap Exercise Almost at the end, we're unstoppable Yes 55th, Other Leg Exercise 15 seconds Yes Last one before stretch, Walking Burpee Exercise Go as fast as you can, we're superhuman Nothing is in our way 15 seconds Give me a final few reps Yes And we're done with the workout I'm so proud of you Great push Don't forget to stretch with me before you go Your body deserves it Down Dog to Cobra 15 seconds Exercise Yes Next, Twist Stretch Exercise Other side In 3, 2, 1 Yes Hip to Hamstring Stretch Exercise We're stretching our hamstring in 3, 2, 1 Yes Change leg Exercise Hamstring Stretch in 3, 2, 1 Yes Last one, Knee to Chest Exercise Knee to ground on opposite side in 3, 2, 1 3, 2, 1 Yes Change leg Exercise 3, 2, 1 Bring knee to ground Yes And that's it for the whole workout 45 minutes You are a champion Take this win with you for the rest of your day No one can take away this power within you Celebrate your achievement And hope this gives you power into all aspects of your life And I'll see you again very soon