hey everybody it's your personal trainer coach Kozak and I'm Claudia and this is 20 Min Fat Burning Workouts to do at Home without Equipment for Men Women to Lose Weight Fast our fat torching workout this workout doesn't require any equipment whatsoever just your own body weight we're going to pump up the pace tonight I'm going to be doing the advanced variations and Claudia's going to be doing the intermediate and beginner modifications we're going to do the whole thing with you we're going to burn a bunch of calories I'm excited if you can't tell alright we're going to jump into and start with I'm going to do a lateral broad jump Claudia's going to do a lateral hop side to side so again my versions are the harder versions I'm jumping side to side with both feet big power jumps Claudia is hopping side to side give it a little bend in your knees you decide which version is right for you we're going to keep this pace up throughout the whole workout today we're not going to count any repetition so it's really all about you and moving at your own pace and pushing yourself nice work making sure to breathe throughout putting that weight in your hips we got five more seconds on this one and four three two one okay we're going to the ground for the next one we're gonna do a couple push-ups variations Claudia is going to do hers from your knees I'm doing them from upright we're going to do a wide push-up and then a close crip push-up with your elbows in you're going to walk out and walk in with your hands so we're going between a Close Grip and a wide grip and each time taking those two steps one with each hand and switching your position keep your core tight and straight throughout the whole move nice again you're getting is it many reps in as you can in this a lot of time period whew we got five more seconds on this one right through it guys and three two one zero okay we're going to your legs next we're going to do either a reverse lunge or a reverse lunge plus knee raise you decide which one is right for you stepping back drop him back that back knee at a 90-degree angle and alternating hitting the other side keeping good posture keeping the core tight core tight can keep on moving that's the name of the game keep fighting don't slow down nice work we got just 10 more seconds on this one and five four three two one and we're going back to the ground we're going into a high plank position either from the knees or from upright we're going to reach through and fly reach through and fly call the high plank wing or uplink from your knees wing and pardon me I was just doing one side instead of alternating yes we're back at nope that's probably coach's fault not giving proper instructions alternate between side to side pull back use that back and keep your body parallel to the ground nice for that back squeeze up at the top feel that core working we're breathing remember any time you do something from a plank position got a really focused on that breathing so you're not holding your breath because you will pay the price if you do nice not much left on this one and five four three two one and we're up we're going to move into either a standing elbow to knee or a standing twist again decide which one's right for you I want you to keep that pace up let's go remember you doing this for you not for anybody else focus on what motivates you and what brought you here today nice work Bri you got it you got it not much left on this one let's go ten more seconds almost there and five four three two one and done nice and next we're going to move on to a combo movement it's a squat plus sumo deadlift so I'm going to do with the jump touching in between my legs and then the outside of my legs and notice mine I'm not jumping like Coach Cossack is I'm just moving my feet so my legs my feet are just slightly outside shoulder-width apart and I'm just driving my hips back and I'm touching the outside of my feet and just moving them for the sumo squat see point toes out a little bit remember to keep your knees out pointed out we don't want them collapsing in exactly driving those knees out many reps in as you can nice work I don't have many left on this one and five four three two one all right I apologize for this next one in advance we're going to the ground we got ballistic push-ups either from your knees you weight up Claudia's favorite or from position we're gonna do five in a row one two three four five and then come back down to your knees or stay on your knees relax breathe next set right into it let's go one two three four five good relax these are horrible and breathe got it you can do it let's hit it let's go we're all feeling it together all feeling it together four five nice deep breaths you got this you got this fighting through it we're hurting too let's go next set one two three four five come on fight through we got one more everybody one more let's hit it ready go one two three four and five alright nice we're headed over to your back do a lying leg raise plus crunch o'clock Claudia is going to a lying knee raise plus crunch again you're deciding which one of these is going to be right for you today we're coming up bringing those shoulder blades up off the ground every time we're keeping our legs under control try your best not to bring your feet down to the ground in between repetitions good good good keep driving them out how many can you get let's go let's go go go moving moving moving moving nice work not many left give me five more seconds and three two one okay we're up on our feet we're moving into either a crossover jump or a just traditional jumping jacket so this one's a little bit harder crossing over opposite arm and feet at each time thought he is doing the traditional jumping jack whichever one you're doing stay light and on those balls of the feet breathe good job guys come on you're a flight or not a quitter show me what you got let's go remember this is for you put it all out there not cheating yourself today let's go go get it almost there give me just five more seconds on this one and three two one to the ground we go four last one in this first round we're gonna do sprinters they're a modified sprinter or a normal sprinter they're both hard leaning back on a 45 degree angle only difference is Claudia's gonna rest her feet and leg down in between where I'm gonna keep mine up really moving don't worry after those flying leg raises you're still gonna feel it on these uh-huh yes and we're feeling I'm feeling oh ab workout we did yesterday – we're all feeling it we're all hurting more fighting together let's get it guys come on get after get after almost there last five seconds on this one three two one zero nice end of the first round all right so taking a quick breath only 20 seconds in total I want you to get a drink of water you got his arms shake everything loose because we're getting right back into it we only have five more seconds well I'm doing lateral bounce Claudia's doing the lateral hops let's get it going fire it up guys three two one let's hit it remember what you came here for focus on it guys focus on it so mental that's all this is it's all in your head breathing fight that's all you got to do keep moving forward put one foot in front of the other so life's all about no different here let's hit it come on let's go how many can you get let's go five more seconds and that's it three two one okay we're going to the ground I know brings me push up now by the end of this but you're going to be stronger for it we're going push up Plus Close Grip push up walking in walking out move at a pace that you feel comfortable with right that allows you to get through this set I'm trying to keep up with us just do what you can you want to be better than the best version of you getting better every day don't worry about competing with us so worried about getting better and beating yourself come on let's go what do you got guys what do you got run it all out there almost there and five four three two one and we're up we keep this pace up we're going to reverse lunges with your reverse lunge plus knee raise or just a reverse lunge either way one right into the next you got this you got this positive mindset right here growth mindset getting better every day every rep let's hit it guys let's hit it nice nice come on move those legs move those legs it's feeling good burns oh so good ah ah ten seconds guys ten seconds what do you got what do you got put it out there good five four three two last one zero to the ground we go going into that high plank position don't forget to alternate arms on these if you're on your knees and we're going me the last one left arm right arm rowing and pulling back abs are tight and as Claudia said alternating those are opposite nice work guys keep it moving – name the game today don't slow down if you got to drop to your knees that's okay they do not give up come on let's go let's go what do you got I want you to impress yourself today you'd be thinking your sub man I didn't I didn't know I had that in me what a pleasant surprise put it out there guys put it out there last ten seconds last ten seconds right here nothing that's nothing you got it in five four three two one and we're up we're going standing elbow to knee or standing twist but either way wrap them out right here whoo keep your knees a little soft on these if you're doing the standing twist that's right with your weight back and your hips good twist that core come on keep it moving keep it moving don't slow down you can't speed it up that's right it's time to speed it up not slow it down and three two one nice work all right we're moving right in to that sumo deadlift plus squat combo whether or not you're doing the jumps either way time to get moving let's go put the weight back in the hips on every rep don't forget to adjust your feet on these keep those knees out breathe and fight that's the name the game right there breathe in a fight let's go come on gotta go to your happy face on me yes you do we're fighting through that burn that's what we're doing or just try to smile through it like I am that's it hey it's all mental you start sending those positive signals to your brain you must start thinking you're actually enjoying this let's go five four three two one okay we're going to the ground for our last set of push-ups try to smile through this we're going into a ballistic push-up ready big power five times go one two three four five and rest you guys if you're not feeling these ballistic push-ups even from your knees hey don't hesitate to just do regular push-ups two three four five that's right get what you can cuz these are a lot even for me so that's right you might see me just do some push-ups here in a minute okay ready hey we're stepping it up today but you know what we can come back repeat this workout get a little bit better every time knock out a few more reps every time okay couple deep breaths and we're in it let's go one two three four five nice we got one last one one last one breathe I can do it I can do that's it hit it that's the spirit gotta have that positive attitude come on ha okay turn into our bat either a lying leg raise crunch or line knee raise crunch you decide which one is right for you today push yourself because nobody else can or will do for you nice breathing move breather move one into the next we're helping a pop here with you that's right thousands of you maybe even millions doing this at home all feeling that same burn fighting together right here getting better at by rep rep by Rep here it is come on no giving up no giving up no pausing this video not do not cheat yourself and five four three two one and we're up I'm going into the crossover jumps Claudia is hitting good old-fashioned jumping jacks gonna piece AHA that's right go kicking it back old-school this is been take you back to elementary school gym I don't know about we'll come on back to simpler times let's hit it trail breathe and keep pushing not many left let's go come on hot feet hot feet you know they probably still do these in the military don't they yes ma'am okay maybe not all the way back to elementary but okay five four three two one to a ground we have sprinters get it modified or little fashion leaning back kind you decide but get it moving I can't break Claudia can break so you can pick up the speed on these a little bit here we go Isis Spirit one into the next opposite arm and leg working together good stay back on that 45-degree angle good breathe almost there ten seconds on this one last ten almost there five four three two one nice alright so that's the end of the normal workout now it's time for bonus okay we're gonna give you one more 20 second break but while you're doing that we're going to show you the three bonus move pay attention so I'm gonna get I'm gonna go draw jump plus Burpee claudia is going to show you a squat thrust squatting down kick her legs back out and back up no jump then she's gonna do a fast feet well I'm doing jump rope full jump rope and lastly we're getting to the ground for a plank either from the knees or from up top okay don't worry we'll tell you as we're going on because that's what it's show time this is it right here don't hold anything back let's get it you ready Claudia ready or not let's hear it big jump and then Burpee and then turn around hit it the opposite direction yeah it's just one right into the next with these either way we're giving it everything you got for these last couple minutes this is it right here no holding back you versus you on this one remember what I said earlier I want you to impress yourself that means doing more than you think you're capable of pushing past your perceived limits those limitations whoever told you that you're not good enough they're not worth it that you can't do it this is for them right here lay it out there give it to us let's go Bri come on don't slow down don't slow down almost done almost done last ten seconds that's it and five four three two one we're up I'm into a faux jump rope Claudia's doing fast feed and you're not stopping come on let's go you got it picking up the pace hot feet hot feet ari nice work everybody this is it right here put it all on the line no hold them back you got it moving moving moving let's go let's go oh let's go yeah pump it up well we're here with you we're here with you not alone you're a fighter not a quitter come on on here you're a fighter not a quitter that's it let's go 10 seconds almost there let's go speed it up speed it up five four three two one to the ground last hit a point you decide if you're high or low on this one but get there and hold breathe that core nice and tight as you're tight that's it back is straight you guys you can do anything for a minute that's right anything that's right fighting through that pain it's all mental don't listen to that burn you're better than that stronger than that let's hit it you can do this you can do anything do you hear that you can do anything here it is right here hold the hold it hold it don't you give up don't you hit pause and don't you stop let's go come on come on this is it right here you got 30 seconds for the end of the day that's it you've come this far through my crazy but routine you're not gonna give up right now you got it you're stronger than that you guys I just moved up to my feet like Coach Kozak just for myself it's up to you you decide which one's right for you if you're not ready for it on your knees no worries what you can do be the best version of you right here you got last 10 seconds that's it 10 seconds and you're done that's it you can do anything for that 10 seconds like Claudia said you can do this come on 3 2 1 ah you're done nice work girl thank you so much for working out with us today without you and all of your hard work we're just a crazy married couple hanging out in the garage camera which we kind of are anyway but hey you know what that's wrong because we give it all that you guys thank you so much if you like this workout be sure to give it a big ol thumbs up and subscribe to this YouTube channel really the main thing that helps us keep this great service free please also don't forget to visit our website has fit comm we have free workout programs 30 days 90 days 60 days we have recipes we have our motivation we have everything that you're looking for all for free make sure to check us out on whatever social media platform you're on we are where you are thank you so much for giving us the privilege to work out and serve you today I'm coach Kozak I'm Claudia and we will see you your next workout
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