20 Minute HIIT Inch Loss Workout to Lose Weight, Burn Calories & Toning - Follow along workout

So today's home workout with your online trainer , Lisa and Reid is a 20 minute full body cardio workout .

Now this I'm gonna be ticking every single box .

I'm gonna be working your heart health , your mental health .

We're gonna be burning so many calories .

It's great for inch loss .

It's also gonna be shaping and sculpting you all over .

It's a really fun workout .

I'm gonna show you two alternatives of either a high impact or low impact .

So it's suitable for every single level .

You can modify this workout to suit you how it's gonna work .

We do little intervals , just 30 seconds of either walking or marching on the spot .

Then we go into one minute of doing a full body toning move .

So it's a really , really fun workout .

What I would say if you haven't already done a warm-up simply press pause , march on the spot for 30 seconds and then also make sure you've got some water tanned cos we're gonna have a water break .

15 2nd or 22nd water break halfway through the workout .

So if you're ready , I'm ready to start training you today .

For the 1st 30 seconds , you've got an option of either doing the low impact which is marching on the spot or falling on the high impact , which is the jogging on the spot .

If you're doing the high impact , you make sure you land nice and softly .

If you're doing the marching , do make sure you keep your back nice and straight .

So this is in a way , if you think of it , this is going to be like the cardio verse of this workout .

So we're always going to come back and do 30 seconds of this and then we're going to alternate with doing 60 seconds of a full body toning move .

So this is the first one we're going to do .

You got 10 seconds preview .

You've got an option of either high impact or low impact .

So when you're ready to come into position , you're going to be doing this for 60 seconds .

So we're not doing any repeaters of these , So this is the only time you're doing this move today .

So the benefit of this move is it's a really clever move because what we're doing is we're working your body from lots of different angles as we take that leg across and behind you and also as you bring your arms over towards the side .

So this is great for the thighs .

It's also really good for the glutes for your waist , for your arms , for your shoulders .

So it is total body .

All right , that's good .

And we've got less than 30 seconds to go on this move .

And I said , You choose whether you want to do the low impact or the high impact .

So if you're doing the high impact , you're doing that tiny little jump as you hop from one side to the other .

So let's just keep that going .

We got last 15 seconds coming up from now .

I remember this is all about increasing your health and your well-being and let's just go Last five , take it .

Four .

Go 32 and one .

So we are going straight back to your cardio move .

Now , if you want to do it that you're marching , doing the low impact or another time you're doing the height impact and very much with this workout you can tailor it to suit you because some days you might want to do low impact whole way through .

Other times you might want to do the high impact .

All right , that's good .

Let's just keep that going for the last 10 seconds .

And then you're also obviously going to get a preview of the next move coming up .

So the next one is a really fun one .

I'm going to be really working your mind and coordination here .

So we do .

Four reaches up and your leg comes out to the side , and then we're going to go four reaches forward , so we'll repeat that same leg change halfway through .

So again , choose .

If you want to do the lower intensity , just focus on doing the leg part of the workout .

So you're just alternating where we take the hands up for four .

So we work in the arms working in the shoulders and the leg comes up the side .

Then when you push the arms in front here , you're working more the biceps and the chest .

And also why I wanted to do this .

It's really important that we engage our mind when we're exercising as well .

This really helps with mind fit .

All right , that's good .

Let's keep that going .

So let's change legs now .

Opposite side so It's a set of four if you're following on the low intensity and also do notice here , how I've called this low intensity instead of low impact because high impact obviously means when we're jumping up , whereas high intensity just means we're making an exercise a little bit more challenging .

So that's the difference when you see me say low intensity and high intensity just so you understand .

All right , let's go back to your cardio verse now and you've got that option low impact or high impact .

That's it .

So just do make sure if you're doing the high impact version that you land really nice and softly and do make sure that you are wearing trainers whilst you're doing this .

All right , that's good .

So nearly finished on this .

Let's just keep going .

And if anyone is on tiktok , do come and find me at Lucy Windham .

All right , that's it .

And let's just go .

Last five , take it .

Four , go three , two and one .

So for the next move this time now we're gonna do a deep squat and then a reach over .

But you've got two options here .

You've obviously got your high intensity , which is that full range of motion or a smaller low intensity on the left .

So just choose .

If you're doing it on the left , it's just an open arm chest and you're just taking the arms back and then just lift the arms up to either side , both arms together .

If you're doing it on the right , the high intensity touch down to the ground , then reach up .

So it's really nice , especially on the right .

It's a slow controlled move on here .

So with this one very much , we're really focusing on the lower body .

So we're coming down and you can see the difference between low intensity and high intensity .

So neither of these are jumping .

But the high intensity means it's that really full range of motion .

You're going from low to high .

All right , that's good .

And you've got last 16 seconds coming up from now .

And of course , the great thing is you can come back .

If you want to do this workout tomorrow , you can then switch and do it .

So you're doing all low intensity .

The great thing is , you can tailor this workout to suit you .

All right , so we are now back to that cardio verse again , Choose .

And a really fun thing to do as well while you're doing this is just always think about the benefits you are going to get from this workout .

You know , think about how great you are going to feel afterwards .

And I always say , But it's so true right now , you are taking care of your future health .

And as we all know , the most important thing we have isn't .

Our car isn't our handbag .

It is our health .

All right , that's good .

Let's go .

Three , take it .

Two and one .

So the next move is we're gonna do four straight leg kicks , and then we're just gonna jump back for four .

So you've got these V jumps .

And also , if you want to do the low impact , you then just take it travelling four knee lift , and then you're just gonna alternate taking one leg from one side to the other , travelling it back .

And of course , with this , if you haven't got the space to travel forwards , you can just do this one on the spot .

All right , that's good .

And obviously , if you're doing the jump , do make sure you learn nice and softly so .

As I said today , we've got no repeaters other than doing that little cardio verse , those bursts of 30 seconds .

The rest of these moves always change , so it just makes this workout really fly by .

All right , we've got less than 30 seconds on this one , so let's just keep going and just keep thinking every time .

Just keep thinking about all the benefits of exercise .

You are getting healthier , You are getting fitter , you are getting stronger .

And if you're on Instagram , definitely Come and find me on there .

At least you're in and read for daily motivation .

All right , let's just keep going last 10 seconds .

Doing really well .

And make sure you keep that back nice and straight as we draw the knee up and as we kick those legs up , OK , so we are back to your cardio burst at 30 seconds you choose .

You've either got your low impact or your high impact .

And while you're doing this , really just think of all the benefits you are getting from today's workout , you are increasing your heart health .

You are helping your mental health .

You're improving your joint health , your bone health .

That's good .

And let's just go last 10 seconds and what we're gonna do , we've got a 62nd of new move , and then we're gonna take a 15 2nd water break .

All right , let's go .

Two and one .

So the next move coming up , this one is a full kick and then a step back , aiming to take the fingertips down to the ground .

But you've got two options .

You've got your high intensity or the low intensity .

So choose the move you want and what this means .

That high intensity just means it's working through a fuller range of motion .

All right , that's good .

So we'll do 30 seconds , one leg , and then change to the other .

So if you're doing the low intensity , you draw the knee up and you step that foot back .

That's good .

Just keep going .

Both are super effective moves .

Both of these are working through the glutes .

The thighs are working your abdominals , working your upper body .

All right , that's it .

And let's get ready to take that two and one .

Let's just change now .

Take that to the opposite leg for me for another 30 seconds .

That's good .

So if you're doing the high intensity .

You're aiming to take the fingertips down to the ground .

So you've got to really take that leg , step it back far behind , and then we're kicking that leg in front .

And this exercise is great for your abdominals .

All right , we've got the last 10 seconds coming up .

Then you've got a 15 2nd water break , all right ?

And we're halfway through this workout .

The last bit is gonna fly by , so let's go through .

Take it two and one .

All right , so just 15 seconds now grab yourself some water .

OK ?

So we're gonna get ready to start again .

We're going to go for our cardio verse , so you've got 30 seconds .

So we haven't got long left with today's training .

So you're doing really well .

Remember , keep alternating .

If you want to stick with doing the high impact or if you prefer , you can just focus on doing that low impact .

Just always make sure if you're doing the high impact that you land softly .

If you're doing the low impact , really focus on doing this with a nice straight back .

Those tummy muscles pulled in and really use those arms as Well , so for the next move coming up , you're gonna get your preview .

Let's go two and one .

So for this move , we're gonna do a drop down bury and then a V jump so you drop down and V jump .

If you want to do the low impact , you're just gonna do a knee lift , and then you're gonna take the leg out to the side .

So you're doing like , a V step .

So again , choose the version you want with this .

And also another way you can do this .

You might want to do 30 seconds of doing the high impact .

Then you might want to do 30 seconds of the low impact .

So if you're doing the high impact , you jump down , V jump , and then you come back up .

All right , that's good .

So it's a tough move , but again , these are full body conditioning moves .

So these are really work .

These are great for your heart .

Health for your bone strength .

Everything all right ?

That's good .

If you're doing the low impact step that foot out nice and low , so the knees come up , then take it to a slight squat .

That's good .

And then we've got last 15 seconds coming up from now , doing really well and let me count you down .

10 and let's go .

Nine .

Go 8765 .

And last four go 32 and one .

OK , so let's bring it straight back to that cardio verse .

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So welcome back to another workout session together with me today .

We're working on a bun strength endurance training .

So this workout will focus on your lower body for the first circuit , your upper body for the second circuit and your core for the finest circuit .

Each circuit will consist of two strength training , followed by a cardio blaster .

So each workout will be for 40 seconds long by a 20 seconds rest in between , ok .

You will need a pair of dumbbells .

Choose your option .

I would say either three or four or even 5 kg each .

So grab your dumbbell and let's start with our warm up .

Alright .

So this area , what I'm doing now is I'm really focusing through the inner and outer thighs on this move , and it's that power jump stepping across , which it's a really tough one .

So again , just do what suits you .

And remember , exercise isn't about being in competition with anyone else .

It's just about you focusing being your best .

All right , that's good .

And you've got the last 25 seconds coming up .

So it's that power jump and always alternate as you jump over those feet .

All right , that's good .

And let's just go last 12 seconds .

So you're just crossing one leg is leading in front , then the other , and take it nice and low .

When you're doing those clear squats , make sure you keep that back nice and straight .

Tummy muscles pulled in and guess what we've done on that one .

So let's go back to that cardio verse 30 seconds and just keep landing nice and softly .

So for your warm up , you don't need to use your down down just yet .

I just want you to start by squatting down and reaching up , ok ?

So squat low squat deep and reach up to stretch out on your back good .

Keep going .

Squat down and up , down and reach good .

And I want you to remember this movement because we will be using this movement in the first workout .

Good .

Keep squatting .

Keep pushing back and stretch up , keep your chest up and look straight good .

Now , just place your fingers underneath your toes .

And same thing , what a way to do is squat down , reach up and straighten your legs .

So what you're doing is to stretch out on your hamstrings .

Good squat low down , chest up , straighten your legs and back down .

Nice .

Keep going .

Let's do three more down and up , down and up one last one down and up and good .

Ok .

So now step at the edge of your mat forward .

What I need to do is take a lunch back and stretch up , step forward and lunch back again .

Again , remember this movement because we will be incorporating this move in your workout , step forward , step back , reach up , look up and remember to keep both legs 90 degrees and you're pushing up through your heels one last one on each side and now just shake it out .

Ok ?

For the first workout , it's going to be burpy squad thrust .

So grab both dumb belts .

Ok ?

We want to start on the floor .

Let me just show you the movement .

What I need to do is start low in a squat position .

All right , So for your next move this time , now we're gonna do a straight leg kick four pull downs with the arm .

Then we're gonna shape into your waist , and we're gonna do four waist bends from one side to the other .

All right ?

If you want to do the low intensity on this one , you're just gonna do it .

So it's a knee lift coming up , and instead of going to the side down , we're just gonna do an upper body twist .

So again , choose that move that you want to do , and I think it's a really good thing to understand the difference between an intensity and impact .

So impact is when we take both feet off the ground and intensity is when we're working a full range of motion so you can still have a really effective workout by doing low intensity and low impact .

That's good .

And just reach one side to the other .

And I said , What's quite a good way of doing this ?

You might want to do this workout four or five times a week and you can alternate one day you do the high intensity .

It is going to be a cardio blaster .

So it's going to be ice skater .

Ok .

So stand shoulder with a pad toast pointer forward .

All I want you to do is hop to your left and to your right .

Ok .

That's it .

Let's go as wide as you can and find your balance .

Good .

All right .

Keep going .

Find your balance .

Tighten your core , hop left to right left to right , bringing the opposite arm up .

Keep going left to right .

If you need to look straight ahead , find one focal point to find your balance .

Again .

Remember to keep your knees soft , land on your heels , bounce off , leap from your heels .

Ok .

Keep going .

Few more , five more seconds left and right .

Find your rhythm plus one more and rest it out .

Right .

Let's go to upper body .

OK , that's good .

Keeping that going , doing really well from one side to the other .

And this one here also is really good for working the flexibility and what we're doing .

We're working , travelling your body through a lateral movement a lot of and I say this in lots of my videos .

Most workouts just tend to focus on moving forwards and backwards .

But it's really important that you travel your body sideways and you also do rotational workouts as well or rotational moves , which we've been doing within the workout .

All right , that's good .

And the benefit of that just means you're strengthening your body through every single muscle .

We're working in the side muscles .

We'll work in the front and back muscles .

OK , that's good .

And let's just go last 76 and five take it 432 and one .

So let's bring it straight back to your cardio move now .

So you've got 30 seconds .

Let's just keep going .

Land nice and softly for me , doing really well .

So we've nearly finished today .

This next workout is my favorite workout .

It's going to be plank row with a push up .

Ok .

So it's a push up plank row .

What I going to do is again , hold , grab , hold of both dumbbells firmly .

You need a lot of risk strength for this .

So get into a plank position .

Give me one push up and roll on your left and on your right again , back to push up , row on your left and your right .

If you're struggling with this , what you can do is place one palm down , grab the dumbbell , pull it , pull it and when you do your push up , you can even place both palms down and with the roll one and one .

Ok ?

If you feel confident , both arms on the dumbbells and row good .

So push up , row left and right .

This is a really good core strengthening exercise and also back one more and just drop the dumbbells , ok .

This circuit , the cardio blast , it's going to be mountain climber , ok .

So we all know mountain climber .

Get into a high plank position .

Drive your knees to your chest .

Ok .

Ready .

And now let's go drive your knee in close to your chest .

Keep your back , flat core tight and keep running .

Imagine your climbing up the hill , the steep hill , keep running , find your pace , find your rhythm and just breathe .

What ?

Keep breathing .

Come on , guys do not stop right now .

Ok ?

You have 10 seconds left .

Drive your knees in , close to your chest .

Tuck your tummy in .

This will work on the front part of your shoulders .

Last one up and down .

Very good .

Next workout is going to be a reverse fly , ok .

So again , stand shoulder with a pad toes pointed forward .

What I want to do is keep both dumbbells close to your thighs , bend from your waist slightly , keeping your chest up .

I want you to do a reverse fly by spreading it out .

Squeezing the mid , the mid part of your back as well as your upper bag .

Ok ?

So you should be squeezing this part open and squeeze .

Good .

Control it down , open and squeeze .

Nice .

So spread it .

Squeeze , control up and spread .

If you want to challenge yourself even more up , twist it and bring it back down .

Ok ?

Choose your option up , hold it and bring it back down .

Squeeze the top part of your back as well as your shoulders .