20 Min. Wohnzimmer Abnehm Workout im Stehen | HIIT mit/ohne Springen für Zuhause!

Hi and welcome to a new video of mine. Today we have a really nice, intense 20-minute HIIT workout. And the special thing is, as always, no double exercise. And today everything standing. So we basically don't need a mat, perfect if you don't have a mat, just want to bring in a little variety. As always, everything standing. Without equipment, so perfect for at home. You don't need it for anything, except for yourself. And by the way, all exercises are either with or without jumping. So I always show a non-jumping variant in every jumping exercise. For example, if you want it a little easier, don't want to disturb your neighbors, want to be a little more gentle with your knees, whatever. Then everyone can really participate. And it just works perfectly for you if you want to lose weight, want to get to the limit in a short time, want to burn a lot of calories. But don't forget, when it comes to losing weight, nutrition also plays a huge, important role. Feel free to take a look at my nutrition playlist. Also in the info box below I would like to link you to my cookbook with a lot of delicious fitness recipes, a lot of tips that are in there. And you can also find it in the info box below my sports outfit. The colors are brilliant. It really brings in a summer feeling. But do you see that in the background? It just snows. That looks so nice, doesn't it? Well, we'll get started. I hope you are ready. Have fun. Let's go! So, we'll get started. Let's go! First exercise. By the way, we have a 40-second, 20-second break timer. We'll do a jump and rotate. And again. Jump. Rotate in the other direction. So we'll warm up a little bit. Nice. Now circle. In swing. As I said, the non-jumper exercise is always hidden. In this case, just stretch upwards. Still, if you don't jump now, power! Don't work slowly because of that. Still, control it quickly so that you can sweat just as nicely. Very good. Now we'll jump from left to right and give the legs a nice push and open and close our arms. Take a short breath. Take a 6-second break. 5, 4, 3, 2, 1 and full throttle again. 5, 4, 3, 2, 1 and full throttle again. 5, 4, 3, 2, 1 and full throttle again. 5, 4, 3, 2, 1 Slowly jump up. Now we'll continue with high knees. Again, without jumping. Just jump up quickly and down. Clap. Take a deep breath. Let's go. 5, 4, 3, 2, 1 and full throttle again. 5, 4, 3, 2, 1 and full throttle again. 5, 4, 3, 2, 1 Please don't judge me. I'm not the best boxer. I know. We'll do shadow boxing now. Keep your fists here. Aggressive posture. Just kidding. Run and alternate left and right. Box. In 40 seconds give it all you've got. Then you'll have 20 seconds for a breath break. Go to your limit. Relax. Now we'll continue with kicks. It looks like this. Just jump up. Kick. Like a professional football player. Those who can't jump can do it while standing. 5, 4, 3, 2, 1 and full throttle again. 5, 4, 3, 2, 1 and full throttle again. 5, 4, 3, 2, 1 Do you know the tricks? Faster! Don't fall asleep. 3, 2, 1 and done. Let's continue with jumping skaters. Jump from left to right. Take your hands with you. Now just breathe. Drink, breathe, whatever. And we'll start again. Give it all. 5, 4, 3, 2, 1 and full throttle again. Those who can't jump can just jump up. Give it all. Really. It's only 20 minutes. Now we'll go into the squat position. If you have muscle cramps because you did leg exercises the day before, just stand up. Otherwise, go down a bit. Imagine a heavy rope. With the rope we circle a lying 8. And not just like this. It's really nice. With momentum. This heavy rope has to swing really nicely. Down deep. And up. Down and up. Very, very good. We'll stand sideways. Our hands are at our wrists. And we'll pull our arms back. And we'll step left, right, one step back. Power. Wow. Let's go. We'll do a hampelmann. And we'll alternate one hand up, the other one to the chest. Down. Don't jump. Step sideways. Wow. This feels good. I want to keep my hair today. It's annoying. Maybe I can do it one more time. We'll continue with a wide stance and at the same time a sprint. Hands up. And down. And up again. And down. Down. Faster. Wow. We need our heavy rope again. From before. Get it. And we'll do slams. We'll hold the rope and hit it to the floor. This time we'll hit the floor with full force. Slam. Advantage? It's a good wind. Always the positive thing. Levitation. No more levitation. No more levitation. No more levitation. We've already done a lot. Don't give up. If you want to click something, thumbs up. I'm happy about that. Thumbs up. But don't click away. We'll continue with toe taps. Touch your toes. Again without jumping. As you want. Very good. We'll run to our mat end. If you don't have a mat, just go a bit forward. If you have space, jump. And back. Are you ready? Let's go. We need a sip. Drink something. We'll bend our knees to the elbow. Then we'll do a boxer. We'll do that for 20 seconds. Then we'll switch sides. 20 seconds. We'll do twist jumps. We already did twist jumps. Now we'll do quick jumps. From left to right. Twist at the same time. 4, 3, 2, 1. Let's go. Important! Smile! It'll be easier. 5, 4, 3, 2, 1. Let's go. Now we'll pull our knees alternately to the elbow. Stretch your fists. And again. 20 seconds. Switch sides. 3, 2, 1. Let's go. You can do this without jumping. Just stand still with the other leg. Let's go. A smooth switch. Guys, we almost did it. I'm sure you can do it. Stand still. Now we'll do the quick windmill. Let's imagine we're the windmill. Tap, tap, tap, tap. Feel free to bend your knees. Let's go. 5, 4, 3, 2, 1. Let's go. Tempo, tempo, tempo. Very good. Now, my dear friends, the last exercise. We'll do a handstand. A bit of a switch. We'll jump the handstand normally first. Then we'll put our hands down and up. Like a circle. Two semicircles. Again, without jumping. Left, right, left, right. Yes! Let's go. Guys, the last exercise. We'll do it a bit more relaxed. Not too relaxed. Quick sprints on the handstand. Take a deep breath. Windblows. Drink. Let's go. Full speed. Full speed, full speed, full speed. After that, we'll have a break. Tempo, tempo, tempo, tempo. Halfway there. The last 10 seconds. 9, 8, 7, 6, 5, 4, 3, 2, 1. We did it. Very, very, very good. As you can see, I'm sweating. That's how it should be. I hope you liked it. Don't forget to leave a thumbs up. Subscribe to our channel so you don't miss new videos. See you next time. Bye!