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 Can't you see what we can't be Second torso twist Exercise Those looks you're throwing at me now, what's that smile supposed to mean Can't let you be my everything Third foot back tap Exercise It's gravity Fourth legs open circle Exercise We're changing direction in three two one Gotta believe me Fifth other leg Exercise I don't need nobody else. I got myself three two one change direction Next step back knee raise Exercise Stand back up the darkest nights when i'm feeling alone. I don't need nobody else. I got myself Seventh change leg Exercise Eighth forward lunge twist Um Last one in this set before one minute rest One minute rest grab some water next set we're starting with squat side crunch Zoom Bang bang bang bang get the style in the ---- go boom bang bang Bang bang Bang bang get the style in this ---- go boom 10th leg swing Core tight stay balanced Three two one change direction Tonight 11 switch leg Three two one change direction Is 12th knee raise twist Right back 13th reverse lunge reach To think that maybe I could be 14th heel walk both ways Exercise 15th knee taps I'm leaving 10 seconds Last one in this set same knee tap other leg 60 seconds rest coming very soon. You got this push through it All right, 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 The words every day to my body 18th side lunge Every part of what I can see 19th good morning squat Exercise I'll be loud when I speak 20th split lunge to hold Exercise Let's go We're holding it in three two one I feel my body 21st change leg Exercise Make it Three two one just hold it here 20 second in and out squat Exercise no pain no gain the burn is what we're here for 23rd punch and kick Exercise punch harder kick harder. You get what you give One shot one shot to a lifetime give you my all yeah, yeah one shot make it high Last one before long rest walking burpee Time to give it your all if you want you can also add in the jumping I see Give me a few more reps Paradise 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 Now i'm pulling down the free back It's time to Once again Exercise Next inchworm to tap 27th back lift to squeeze 28th plank hold Simple head to heel in one straight line, core tight, we're not dropping the hip nor bringing it up 15 more seconds 29th tabletop lift 30th plank twist 20 seconds 30 fast swimmers 30 second plank commando sidestep Almost there until 60 seconds rest, finish this one strong I'm a new age girl who needs a good old-fashioned man But don't you wait too long you better catch me while you can One minute rest and we'll focus the burn on the abs and legs, set up to punch to begin I guess you got a lot of karma coming after you So why you looking over here about what happened to Dance on your own it's a one-man show I guess it's in with the new out with the old I feel sorry for you but you know how it goes I'm a new age girl who needs a good old-fashioned man But don't you wait too long you better catch me while you can Exercise I'll be a fish out of water 34th legs extension 15 seconds hang in there 35th glute bridge to knee pulses Pulse your knees in and out in 3 2 1 Next leg raise to pulses We're pulsing it fast in 3 2 1 37th reverse tabletop lift Exercise 38th ankle reach Business 39 butterfly Everybody's searching for a nice piece of that pie to the billionaires and the trillionaires. I'm gonna take 10 seconds killing it Last one before long rest reverse crunch Squeeze in the last few reps and know you have it in you One minute rest we're more than halfway through eyes on the finish line 45th is donkey kick to extend Exercise ♪ Calling all the people ♪ ♪ Watch the city drum in your promises ♪ ♪ Breaking our backs for a peasant's wish ♪ ♪ I'm untalking, need to see your face ♪ ♪ Glass will break, it's over ♪ ♪ Calling all the people, calling all the people ♪ Yes! 40 seconds, change leg. ♪ Calling all the people, calling all the people ♪ Exercise. ♪ Putting bags in the case, that's DIY ♪ ♪ Ain't no trust, putting bags in the case, that's what I like ♪ ♪ Real bad bitch, yeah she got it like that ♪ ♪ Daddy feel it up on that hand, not bad ♪ ♪ Real bad bitch, yeah she got it like that ♪ ♪ Daddy feel it up on that hand, girl ♪ ♪ Talking out loud, we talking about loud ♪ ♪ We talking out loud, we talking about loud ♪ 43rd, back to plank hold. Exercise. 15 seconds, iron will, iron core. Yes. 44th, plank commando sidestep. Exercise. You're stronger than you think, 10 seconds. 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. ♪ Look at you, try to lie to me ♪ ♪ But I don't really care about it ♪ ♪ 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 all the time, we say it all the time ♪ Yes. Next, sit up to punch. ♪ I can't get you out of my mind ♪ Exercise. ♪ I wanna jump in ♪ ♪ Jump, jump, jump, jump in ♪ ♪ What you gonna do, what you gonna do? ♪ ♪ Jump in, jump, jump, jump in, jump in ♪ ♪ Stop all the fussing ♪ ♪ I wanna jump in, jump in, feel it ♪ ♪ The water's warm, so honey, won't you jump in? ♪ ♪ I think you got a little piece of me ♪ ♪ But when I ate me last year, it might be... ♪ Yes. 47, leg raise to pulses. ♪ ...real, cause it feels like I never really lost you ♪ ♪ I don't wanna let you go this time ♪ Exercise. ♪ Tastes like summertime ♪ ♪ Go on and jump in, jump, jump, jump in it ♪ Pulse in 3, 2, 1. ♪ Jump in it, so baby, drink that summer passion ♪ ♪ Go on and jump in, jump in, feel it ♪ Yes. Last one in this set, butterfly. Exercise. ♪ Drink that summer passion, go on and jump in, just feel it ♪ ♪ The water's warm, so honey, won't you jump in? Jump, jump, jump in it ♪ ♪ What you gonna do, what you gonna do to feel the same? ♪ ♪ Go on and drink that summer passion, go on and jump in, feel it ♪ ♪ The water's warm, so honey, won't you jump in? Jump, jump, jump in it ♪ Yes. Final set of exercises before we go into stretch. This is it, time for the final push. 49th foot back tap. ♪ I can be fatal, I can be risky when I'm calling ♪ ♪ I know you think I'm so exciting ♪ ♪ But you should know, my undertow can be violent ♪ ♪ If you try to hold, if you let me run ♪ ♪ I'll lead you into the slaughter, but many have tried and many have failed ♪ Exercise. Go faster and even better this time. ♪ So hold your breath and let go ♪ ♪ If you try to hold, if you let me rage, I'll... ♪ Yes. 15th, 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. 50, third, side lunge. Exercise. Yes. 50, third, side lunge. Exercise. 50, fourth, knee tap. Exercise. Almost at the end, we're unstoppable. Yes. 55th, add a leg. Exercise. 15 seconds. 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. 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 ones, knee to chest. Exercise. Knee to ground on opposite side in 3, 2, 1. Yes. Change leg. Exercise. 3, 2, 1, bring knee to ground. 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.