30 minute fat burning home workout for beginners. Achievable, low impact results.

Today's workout is 100% low impact. It's all standing. It's ideal for new exercises and people returning to exercise, and it features real Body Project members. Enjoy. Welcome to Real Start Plus. Let's get the knees up into the hands, guys. Get the core nice and tight. How are you feeling? You ready for this, Wade? You ready, Angie? This is the big one, the Real Start Plus workout today, and we have Wade and Angie Mullins with us, and they're here to show you how it's done, and I can't tell you how excited we are to have these guys all the way over from Vermont, USA. Keep that core tight. Let's get the hamstrings warm now. Little dip and breathe. The Real Start Plus plan takes us further than the Real Start plan, but please, as always, you can pause whenever you want to. You can take a break whenever you need to. We have got some tough stuff coming today, but it's okay. We do it our way. Hands out in front, core tight, and we open up. Breathe, breathe. Angie and Wade have both lost 60 pounds using Body Project workouts, and they're here to show us how it's done. Real people, real workouts, real results. Breathe today. We're just gonna enjoy ourselves, and we're gonna dip and reach. We're just here to move. Pause button's there. Pause button's your friend whenever you need to use it. We've got 40 seconds on and 20 seconds off with active marching recovery. That's a challenge, but you guys have gotta pick your place in there. Doesn't mean you have to do the whole thing. I just want you to finish with us. Enjoy moving your body today. Enjoy being with us. I feel lucky to be here with these wonderful Body Projectors, and I hope you feel the same. Little march. You feeling warm? Feeling ready for this? You feeling warm and ready? We're gonna start with a 20-second march. We're kind of doing it now, but I'm gonna officially start it in a second, and the first exercise is gonna be a hook and knee with the left hand. Okay, so we're gonna start with a march. We're gonna pick it up. Three, two, one. So core tight, 20 seconds, and we're gonna move straight into that hook and knee. Breathe, breathe, breathe. I'm gonna count us down into it. Enjoying that march. I'm coming forwards. In three, two, one. With me, hook and knee. There we go. Keeping nice and strong. You can have weights with you, like Angie. I'll be honest, I don't envy her one little bit. It's tough enough. You can go slow. You can go fast. It's your pace. Let's dig. Let's work. Be strong. Nice deep breaths. Engage, work through. You've got that water. You've got that towel. At any time, you can go to it. In three, in two, and in one. That was 40 seconds of work. Breathe, breathe. Get that energy back in. Focus, good crisp movements, good form. It's not about keeping up. It's about doing it right. We're gonna go over to the other side in three, two, one. Here we go to the opposite side now. Really important we got that core engaged. All low impact. Everything we do here with Real Start is one, low impact, and two, standing. So you can be confident that you can be involved in the workout the whole way through. That's different from saying you have to do every single moment, but you can be doing it with us. Feeling this now already. Three, two, one. I'm loving this. I can feel the energy from these guys. Deep breaths. Hydrate, water if you need it. Looking good that way. The next exercise is gonna be a shoulder raise lunge. Shoulder raise lunge. I finally got that, which is gonna be here. Three, two, one. Here we go. So the pace is high. You can go slow or you can go fast. It is called Real Start Plus in case you're already a little bit upset with us for the speed and the intensity. But this is about taking your body on that bit further. So feel good wherever you are. If you need to break halfway through, it's about progress, not perfection. Do your best. March whenever you have to. Be strong. Three, two, and one. And a nice march. Next one is a touch and knee raise, okay? And we're gonna touch and raise into the right knee. It's a fast pace. Keep marching if you have to. Three, two, one. Here we go. So we touch one knee. 40 seconds here. You're gonna find that that buildup is intense through the planted leg, not the one that you're raising, right? Come on, guys. Let's work this. It's about desire. The physical body can do so much. It's in the mind. That determination, that's what gets you through. The moments. I know you can. I know you will. In three, two, and one. And breathe. Get that water. Use that towel if you need to. Good work, Wade. Loving that extra effort. I can feel it. Angie, are them weights all right? I so don't envy you. We've got straight punches. Three, two, one. I practised this workout the other day. I got about 20 seconds in with the weights, and I thought, I'll give them to Angie. I don't think I can do that. Not ready for that. It's tough enough as it is. Keep that core strong. Get them punches out powerfully. Your best punches. Punch someone. As always, a body project. You can punch anyone you like, except Angie, me, or Wade. That's off limits. As much as you might want to. Three, two, and one. March it out. Deep breaths. Feeling good? We've got this. It's the touch and knee raise coming to the left. Keep marching. Three, two, one. So we come, we lift the left knee now. Keep that core strong. You can slow right down. If you just want to put some squats in for a second as well, that's fine. And you can kind of stand too, like this. I might have lost everybody there, but it's important to show you some different variations. Working through. Remember, this workout is designed to be tough. Please press pause whenever you have to. Take an extra break whenever you need to. And march. And breathe. Fortunately, we've got a little bit of time off cardio now. That's the good news. The bad news is, we've got some more tough work on the legs with some sidestep resistance in three, two, and one. Let's step it out now. Work it through. Dig. Core strong. We've got this. Feel the burn. Believe in yourself. Believe you can, because you can and you will. This workout, it's like an Everest. You've got to keep stepping up. Keep working on. It's here to find the place that you can get to. Working through. Three, two, and one. And march it out. Good work there, Wade. Loving that, bud. How you going, Ang? Good? Angie! I've been wanting to do that for years. Angie! Right, I don't think Angie likes me as much as she did before. Other side. Three, two, one. Here we go. So I like a little arm movement. Remember, the lower you go, the tougher it is. But if you feel a twinge in your lower back, just stop immediately. Pushing through. Digging in. Working hard. Suck up the adrenaline. 40 seconds of work. Keep working, keep going. Dig, dig, dig. Come on! We can. We will. We got this. Three, two, one. And march. Keep marching. I'm gonna take a little breather, too. It's okay. Take your time. Don't rush. The clock keeps ticking. Doesn't mean you have to. Three, two, one. We've got hamstring punches now. So it's the opposite hamstring. We squeeze that muscle between the knee and the bum. It's called the hamstring. And we throw a punch out. You can put a little dip in there as well if you want to. Be strong. Be focused. Be determined. Keep working. Come on, come on. Stay focused. Stay engaged. Dig, three, two, one. I hope you're enjoying today's workout. If you'd like to take part in the rest of the Real Start Plus plan with myself, Angie, and Wade, come and join us at teambodyproject.com. I don't really think it's fair to have the word just anywhere near this workout, to be honest, but it's there. It's there. Loving the energy, guys. Next up, we've got oblique crunches. It's gonna be two crunches on each side, okay? You ready? Deep breaths. Remember, you can pump out the march or you can just walk it out. Both of them are good. We're winners, we're winning. This is the halfway mark. Three, two, one, here we go. Two, one, two. And again, one, two. We pause in the middle. One, two. So you really then get that action on the oblique. Squeezing that muscle down here. Don't worry if it takes you a second to get it. Keep working through. One, two, two, come on. Almost halfway. Although I might have a cheeky surprise for everybody. Who knows? Three, two, and one. Get some water, guys, hydrate. Halfway mark. Believe it or not, I have designed this workout to be enjoyed. I have designed this workout for you guys to enjoy moving. I feel like a bit of a fibber. Feeling that adrenaline working through now, though, yeah? You're feeling good. This second half, we're gonna put in even more than the first half. We're gonna really show how we can do it, how we can roll our best effort. Your personal best effort. Not my best, not Wade's best, not Angie's best. Your best effort is what I wanna see now. Come on, we've got this. We're gonna move back into the hook and knees. Left hand first in three, come on, in two, and one. Let's go now, come on, let's dig. Breathe it through, work it through. Core strong. We got it. Come on, come on, come on. Big effort, big effort. That pain, you're stronger than the pain. You're stronger than the pain. You're stronger than anything. You can do this. Come on, work through. Change your body, change your life. Everything's coming for you now. And it starts right now. It starts with the next punch. It starts with the next knee. Three, two, and one. Channeling it up now. Feeling it work. Big energy, big drive, big desire. Three, two, one, come on. Let's do this. We can. Keep breathing. Keep that core strong. Every punch, every moment. Every single second matters. If you need to pull up to come back, I love that. Take a few seconds, gather yourself, come back in. It's all winning. Every single moment that passes. Push, push, push, work. Three, two, and one. And march. This is tough stuff. This is real stuff. This is the real start. Big breaths. If I were where you are right now, and I didn't have these guys watching, I'd be taking an extra cheeky break. But I'm gonna go. Three, two, one, here we go. Get that core strong. Engage. We got it. We can. Perseverance, resilience, desire. They're the things that matter. Health is in the mind more than in the body. Your strength and your character. In your heart, if you like, in your spirit. That's where we succeed. Three, two, and one. And we march. Next up, touch and knee raises. We know these are tough. We know these hurt. Get your mind ready. You might wanna march slow. You can pump the march. Both are good. Breathe, breathe. In three, two, one. So remember, you do not have to touch the floor. Just go as low as you can, and bring that knee up. It's the standing leg that gets that deep burn. You know what I call it. I call that change juice. It hurts, yes. It burns, yes. But there it is, flowing through your body and changing your body. That's what matters. That's what counts. We got this. Desire, drive, determination. Taking it up a level with Real Start Plus today. If you're here today, you're a warrior, you're a winner, and you'll win. Three, two, and one. Make no mistake about that. This is different bravery. This is another gear. Yet here we are, here we stand, marching on into the power punches. And I want these to be your best punches, not your second best punches. I want these to be your best. You aim them right down the pipe. Three, two, one. Let's go, 40 seconds. I wanna see it. Come on, show me that game face. Show me, show me, come on, come on. Let's go, let's punch, let's work with that core tight. Power, feeling that. Come on, Angie, come on. All the way out now, all the way out. Look at that speed and power. That's drive, that's determination. Two game faces, come on, come on. I can't keep up with this. It's intense, but that's what we're doing. We're here for it. We came here, we gotta put it in. Personal best, personal best effort. Come on, all the way out, all the way out. The end is coming, three, two, one. That is what I call an intense punching session. Big breaths, you can see the finish line. I mean, it's not right there, but we're getting there. Up next, three, two, one. Touching knee, opposite knee now. Feeling it, working through. I am so dripping, feel like I'm standing under Niagara Falls. Gotta keep going, core strong, desire now. Push, push, dig, come on, you've got this. You're gonna feel the waterfalls of progress washing over us. Stay with it, dig, three, two, and one. And march, there's not much in the tank now. There's not much in the tank. We gotta do it, we've got that side step coming next. Right foot planted, three, two, one. That's a deep burn, come on, come on, come on. Come on, let's work, dig, we can, come on. Low impact, standing, who said you need high impact to get a fantastic, heart-raising, super tough, body-changing, life-transforming workout. Three, two, and one, and breathe, and breathe. The other side, the other side. Three, two, and one, let's go. The Active Recoveries are making this a level four workout. The official rating is three. I'm gonna tell you now, that's the trick you need to press in place. I'll be honest, I kind of make up for the little white lie of getting you in. Come on, come on, you've gotta dig, it's gotta be there now. You've gotta find it from somewhere. This is no longer physical, understand that. Your body wants to give up, it wants to stop. Only the mind can win at this point. Three, two, and one. Big breaths, Wade, big breaths, come on, big breaths. I'm feeling it with you, bud, I'm feeling the pain. We're all there, it's good pain. I'm glad you think that, Wade. I'm not so sure right now. Three, two, one, here we go. Hamstring punches, almost lost my bearings. Nice and strong, core tight. We're actually switching out the last exercise, which was obliques before, because I want to keep the energy high, and I've got a little treat for you. It's called Run, Punch, Star. It's 20 seconds of each of them back to back. So 20 seconds of marching, fast, or running. 20 seconds of punches, and 20 seconds, and ease. And 20 seconds, keep your bodies moving. And 20 seconds of your choice of stars. Angie's going high impact, me and Wade, we're going low. Fast march or run, power punches and stars. In three, 60 seconds, two, and one. Here we go, fast as you can now. Core strong, let's push. Come on, come on, Angie. Come on, she's putting some punches in. I love that spirit. Look at that. Three, come on, two, and one. And we're straight in, punches, let's go. 20 seconds of punches, power, power. Come on, Wade. All the way now, bud, all the way. All the way, all the way out, Angie. All the way out, come on, come on, Wade. Focus it, focus it. Three, two, and one. And stars, let's go. 20 seconds of stars. We can see the finish line. Like thoroughbred horses, we are running to it. That's how we feel, that's who we are. Three, two, and one. And march. I'm really sorry about this, guys. We're doing it again. But I'm changing the order. We're gonna go runs, stars, and then I wanna see punches like Bruce Muhammad Ali. Three, two, one. Start with a run, last 60 seconds today, into the star, and then punch like you mean it. Come on, come on. Let's work. Three, two, one, stars, let's go. Stay with it, desire, drive. Come on, let's push, let's work, let's dig. First workout, almost done. Three, two, one, and punch. Come on, I wanna see the very most powerful punches you've got, that's it, Wade, come on. Come on, show us how it's done. Everybody's there, everybody's with us. Fight, push, work. Come on, Angie, look at the speed. Work through now, come on. Drive, desire, push, dig. Three, come on, two, one. Come on. Great job, Angie, great job. Come here. First ever Body Project workout. How well did these guys do? It is like we've all been in a shower. Right, let's get stretched off. What a fantastic effort. Keep marching, keep moving. Little sidesteps now. That is what I call a kickoff workout. I just figured if you're gonna be here and filming, we might as well go in at the deep end, right? We might as well just go in and get it done. How good does it feel now? How good do you feel having done that session today? A little open up of the arms. We're gonna start our stretch. We'll just let that heart rate come down. It takes a little while. And stretch out. Right leg first with the quad, core tight. Nice deep breaths. And change over to the other side. Breathe in deep. I'm honestly still struggling to get my breath back. That's how it's feeling. Get a nice stretch through the quads. Low impact, I'll say it again. All standing, that was a body changing, change juice filled workout. Core strong. And as long as you're here stretching with us, whether you press pause 20 times, whether you did half of each section or 10% of each section, it doesn't matter because you can come back tomorrow and do a little bit more. If you marched through the whole session, that's great. Never question yourself. Every moment that you move your body is a step towards the outcome that you want. It's not gonna be dramatic. Change comes because of consistent decisions. And today is a workout that's done. However you did with it, it is done. It is a win and nobody can take that away from you now. It's a win. We've won. It's over unless you're doing another workout. And in that case, I probably question your sanity, but that's up to you. Lifting up above, I am certainly done for the day. That's 100% and let's enjoy a nice hang here. Over. As we say, luxuriating, enjoying and relishing of victory and our own brilliance. What a great session. Excellent job. How are you feeling, Wade? You're feeling good. How'd it go for you, Angie? Good.