5 min Cardio for Beginners - No Equipment Home Workout - 40 second, 20 second Intervals
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- เผยแพร่เมื่อ 30 ก.ย. 2024
- This workout is for beginners and great for families that want to burn calories with a home workout. Complete up to four times for a full workout or once for a quick way to get your heart rate and metabolism going.
Movements:
Jog in Place
Walking High Knees
Vertical Jump
Invisible Jump Rope
Jumping Jack
40s/20s Intervals, 1 Round
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High Intensity Interval Training (HIIT) workout for beginners.
#hiit #homeworkout #beginnerworkout
if you only have five minutes to live just do this so it feels like a lifetime
Heavily underrated comment
That's true, i just did my 1st exercise 5mins ago and on the last part I'm almost out of breath, this the longest 4mins of my life 😂
It’s not underrated this workout just isn’t hard
Nooo it is very easy! Trust me.
@@adribug7999 exactly
10 secs
Them: doing the exercises peacefully
Me: sweating,calling mom,out of breath,dying
Dude same I’m dying and on the floor asking for water
@@rosaolazabal761 lol 🤣
Same here mate
Same
🤣🤣🤣 same
This is perfect. I’ve seen 20 minute work outs for beginners....nope I need to start at 5 minutes!
So true! I tried a few of the 20-minute ones, and at first, they just made me angry, tired, sore, and sweaty. But by doing this 5-minute one, I was able to work up more stamina so that the 20-minute ones aren't as bad as they first seemed. Baby steps!
After about a month of once a day practice I can finally do this workout without gasping for air :D
Great job!
How much do you weight
Did you lose any weight ? If so how much and how many times a week do you do it ?
Did you lose c.m inches... ate you still doing it
@@tajanunyaa for a week of doing this work out and having a good healthy diet, you could probably lose 2-5 pounds
Reading the comments makes me feel better about being out of breath lol
I’m 18 and I was really active most days until quarantine started
hey! i'm 18 and trying to do these workouts too, wanna be friends?
if you are still young try to do it because your body can still recover fast dont wait til you reach you 23-25 years old i told you its very hard
Sameeee I'm 18 too and I actually just did this for my workout video to submit to our p.e . class
Another 18 years old here...and i completely feel u😩
Same. 8 years of tae kwon do down the fucking drain lol
Something I learned from this is that just because I'm always skinny doesn't mean I'm not out of shape.
Thank youuuuu now how can I explain it to my friends ??
Yeah that's true.
This
@@linnouu_7696 well, you are what you eat. if you don,t eat well, you feel like crap. also, being skinny doesn't mean you have toned muscles and one needs muscle to function and feel "capable" in their daily life. lastly, fat is actually stored energy and if you don't have enough of that, without a proper diet and regular exercise, you'd feel out of energy and maybe even light-headed because your body literally doesn't have enough energy to function at full capacity. side note, as someone who is skinny, if you have high metabolism and your body doesn't "hold onto fat" you need your diet to be about 50% carbs, 30% protein and 20% fats and veggies. ofc you can and should always have more veggies, that's what I do and this diet plan along with 10 min daily exercise (often just easy stretching) really makes me feel healthy and capable. also, please don't forget to have enough water per day. good luck!!
@@nadaartisan8447 thank you for your advice, but it really seems like no matter what I do I am still skinny, a doctor said that it might be a hormonal problem or some thing, but I’m not complaining I like my body, as long as I am healthy I think I am good.
I'm disappointed by myself, it's just 5 minutes and my lazy ass was panting like a pig
Dont be disappointed! You did it!! Be proud!! Just keep doing it every day and you will be doing it with ease!!
This vid tricks you into thinking you're gonna make it through this relatively okay, but by the end you're out of breath and your throat hurts. Still, nice to find a quick workout and you can turn music on over it!
😂😂
Hi 👋🏻
Good job on making progress today. Yes, we think this would help. HIIT workouts have been shown to improve endurance. You should check out our workouts for kids. th-cam.com/play/PLiQyPKgbtKzec9vq7I7RFIp8M6seoSLWL.html
the monster underneath my bed finally watching me workout since before quarantine: 😲👀
XDDD
hahaha
R u sure that was 5 min? I am dying here being out of breath
That was easy af and it was 2.5min
Traihx everyone is different just side it’s easy for you doesn’t mean it’s easy for her
Same here :(
It felt like my someone was dissecting my chest 😂😂nonetheless, it was a grt challenge
Same here darl 😓
I did it till 4.29 , I tried imitating 20 min workout videos of other channels but those seemed too daunting and the exercises were really complex and since there is noone to look after , I was afraid if I was doing them wrong.
The format of this video is really simple with no loud music and added captions to inform , love this!
For those who wanna lose weight: no workout at all will make you lose weight if you don't change your eating habits. Physical exercises help, of course, but the change starts in the kitchen. Good luck, you've got this!
This is exactly what I need to ease back in to exercise
Good! Keep it up and you may just get addicted to how good you’re feeling 💪
I had to modify it so I wasn’t jumping off the group so much, but I still feel like my heart is really pumping! I think 5 minutes is a good place to start for newbies like me
I feel bad that I can barely do this without dying and sweating up a storm. I’m 15 and pretty average when it comes to weight. 5 minutes after this I’m still out of breath. Honestly that’s kinda sad to me. But I’m going on a journey and I’m going to do this every bight till it’s too easy, then change to a higher intensity.
We all start somewhere, it’s nothing to be ashamed of! HIIT is usually challenging the first few times for anyone even if they’re in good shape. You’ll be surprised how quickly you will improve! Keep it up and let us know how it goes. 💕
You good luck respect do you have insta? ID love to chat with you discord is cool too
Same here
How’s your journey going?
Leanna ‘-‘ haha yeah so I did Thai workout once and then gave up 😂
me looking at the thumbnail: oh only 5 minutes, i can do this
me after doing the exercises: *faints*
You are not alone!! Lol
Let leni lead
I can't feel my legs, but this was good.
No music and just perfect on point.
I lost 4lbs in 2 weeks. This is quick and surely will hit an impact. 👍 Highly recommended forbeginners or if you don't have much time. I did this everyday after an 8 minute yoga of course with a balanced diet. 💪 More whole foods that are high in fiber and protein then I also lessen carbs and sugar. Goodluck guys.
Good job! Keep it up
This is extremely inspiring
how many times a day did you do it??? And did you lose fat everywhere?
@@heavy_metal_vmit I did it only once a day. Literally just 5 freaking minutes of my life. And, yes I lose fat everywhere. You can never do a spot reduction for fat loss. So if your nutrition and exercise is effective for you, you'll see it as a whole. I hope you try it buddy. Btw, after 2 weeks of doing this I added some more cardio exercises like zumba or just adding jumping jacks. I am on my 6th week now and I am trying to incorporate weights. I also wanna hear from you my dear friend.
@@GroupHIIT hello are you still doing this ??? Up to this day? If yes what time you usually eat?
Love how your videos are quiet except for the beeps for countdown!!! Cuz when u r actually doing all the movements, you can't always look at the screen
Thanks for the love 💕
Is this sarcasm? I really can’t tell
Trix J okay ty Bc I was confused Bc they’re reply seemed sarcastic along with the comment😂 so ty
I thought i was the only one that was about to lose his life after those 5 minute s
I don't know why but I just can't do the jumping jack, my arms and legs are Inconsistent.
Both arms and legs come out at the same time. You can sprint in place or do invisible jump rope instead. :)
I believe I can lose my weight if I'm doing this everyday. today, I'm typing this with my breath sound like tornado.
So glad my obese self can do this
Keep it up 💪
@COVID 19
Tf
@COVID 19
DO THEY HAVE TO
@COVID 19
You find that yourself asshole
@COVID 19
Do the workout instead of waiting for results 🙄
POV: you saw this cuz your teacher told you to
Yup
Wow great workout! I was sweating so much for like a good 15 or 20 minutes after.
I've been meaning to start exercising in quarantine. After realising I could hardly run without getting out of breath I realised how out of shape I was! This video is fantastic and I'll definitely be using it more!
I will update till I could do all of it properly.
Day 1. I couldn't finish the last 2 exercises properly. I had to stop now and then.
Been quarantined for 2 weeks. This was perfect!
Omg i just tried it...first day...i had to stop at 4 mins 39 secs....i have to complete it now and i will do it until i can do it without feeling out of breathe and finished.
At first when i did this i went out of breath during the invisible rope and had to stop. Today i could complete this without stopping. Nice workout for beginners! And im just 19
I done this workout for 2 week what I have to follow next can you please suggest your next video?
You could try this:
th-cam.com/video/vjaPGa2MwD8/w-d-xo.html
All sorts of body shapes showing the exercises with really clear instructioms, no invasive music, this is the best!
Thank you 😊
I've been doing this once in a week for the past few days and I think I feel much better! I can move around easier and my mood is always good!! Though, I don't think I lost any weight by doing this cardio. I'm just doing it so I can feel better every morning ♡
We love to hear that losing weight isn’t your only goal! The mental health benefits of a little exercise really are noticeable. Keep it up! ❤️
how many times a day do u do the exercise?
@@krpk7160 Once in a day!
@@krpk7160 you can do whenever you are free but personally doing once in a day is perfect! ❤
@@auroraiixl thank u very much!! ur reply motivated me even more to exercise 🥰💟
Feels so good doing this everyday! 💯👌
The exercises are simple and very beginner friendly i would say...loved the vid❤️
Wow, I just did my 1st session for this I'm almost out of air on the last part. While tying this I'm catching up my breath but thank you so much for this. I really appreciate it.
You’re welcome!
I’m a footballer and after doing nothing for 2 months and football season coming close I need to get in shape, this looks like a great starting point👍
Day 1 : Done✅(3 Rounds)
Day 2: Skip ❌(Calf pain)
Day 3 : Done✅(3 Rounds)
Day 4 : Done✅(3 Rounds)
Day 5 : Done✅(2 Rounds)
Day 6 : Done✅(2 Rounds)
Day 7 : Skip ❌ (Sunday)
Keep it going
For beginners - If you can't continue just walk at your place and when ur breath is controlled start following her again🎉
Yes! Just what I was looking for!! Perfect to get out of my funk and ease my way back into shape this year! 💪
We know what you mean! After a few workouts you should be on your way 🙂
That was an insane 5 minute workout for me. I did a 30 minute workout before hoping onto this video and let me just say this one was the toughest for me. Just goes to show how I need to start doing this every day
Just did this 5 mins hiit, out of breathhhhhh, but i am glad it’ll help me boast my energy level pretty soon. 5 mins are enough to start with👍🏻
0:31 - Jog in place (60s)
1:31 - Walking high knees (60s)
2:31 - Vertical Jump (60s)
3:31 - Invisible Jump rope (60s)
4:14 - Jump jack (60s)
It's like something I needed
I was literally bored of my previous workout , m gasping yet it was so fantastic , to begin with, bit it was something I was really in need of , excited to do it again 😀
I am 74 and starting it today.
From tomorrow will do twice or thrice along with intermittent fasting.
Let's see what happens after 1 week. 🐖
Day 1 of doing this workout I'm out of breath 😭
Lmao reading the comments makes me feel better cus in literally laying on my bed and can't breathe. I'm going to do this until it's easy!
Sameeeee 😭
Supposed to do a #HealthyLiving lifestyle starting today by warming up with this video. Well, after 5 mins of gasping for air and body aches, I'm #HealthyLeaving 👋🏼
It's 23:15 right now (12:15) i am currently 100 kg (220 lbs) and 170 (5'7), i am on keto and intermittent fasting, i want to start exercising and didn't know when to start but i did see this article about starting slow and going up little by little. I am going to start by doing 5 minutes of this for the first month and add up 5 minutes every months which means that in October, i am going to exercice for 10 minutes ... i am definitely going to update in details for myself and people who want to know how it works. (doing it for 6 months)
Day 1 : It's 6:15, my eating windows is from 7a.m to 3p.m so i have to exercice early, i wasn't really motivated this morning but at the same time i am determined to change and mold my body. I did the whole workout without rest, i am breathing FAST lol but it's the start of an healthy lifestyle in an heathlier body. I am happy, so happy that i finished this, i am now going to chug water until my eating window comes. I sweated lol and now i really see and feel how tense i am and how much my body need exercice. I'll be back tomorrow morning lol. I am going to make scrambled eggs to get plenty of protein and for lunch i'll make some creamy zucchini and maybe broccoli's for the fiber with oxtail for the fat. I had something to do yesterday so since i had to leave soon, i didn't have the opportunity to eat lunch0
Day 2 : It's 6:37 as i am typing, i woke up pretty late but i did it today to, i stopped 2 or 4 sec before sometimes because yesterday i had some things to take care of and i walked 2 hours and sweated like crazy (i am from the Carribean and it's HOT). I finished it tho and oh my god, i am breathing like a PIG but i feel good tho, i am feeling the burn and aching when i do it lol. I am going to make my breakfast now, eggs again because it's easy and porkchop and zuccini for lunch. It's the jumping that is difficult because i feel like my breast moving everywhere and with all the weight i am carrying it's hard.
Day 3 : I did it and i was a little tired so i was struggling at the end when it comes to jumping but i did it ! Ate eggs today for breakfast too and some vegetable and oxtail for lunch and then fast back again !
Day 4 : I actually didn't do it today and i also fasted all day, no reason, i just woke up depressed because i had some mental issues but i am back to it tomorrow guys, no more breaks !!
Day 5 : it's not even 6a.m but i woke up really early and i thought : "oh, you know what, i am going to work out right now". I am so tired but i am going to take a shower and eat at 7a.m like always, i made some cheesy steak bites for this morning and oxtail and zuccini for lunch.
Started this exercise and immediately went on a break for like 5 days. Came back post recovery and I’ve been doing this daily and it does get easier. I am able to still do more on “rest time” 🎉thank you so much
Amazing! Take the rests, they’re part of the magic of getting results with HIIT. 🙂
Does we need to do this 4 round/times for a full workout? Pls answer🙌
Yes that would be a full workout. :)
wow! im super sweaty after this workout who else is..
hi group hit do u mind making one fo rkids
We have a few workouts for kids here:
www.grouphiit.com/collections/free-kids-workouts
replace the walking high knees, with high knees for faster results!!
but please stay safe.
know your limits :)
this 5-minute workout is actually 17 minutes and 37 seconds long
That was great.. I'm starting to work out after a long time and i was literally dying in this 5 mins. But I'll do it daily.. and a general query aprox how much calories burned in this cycle..
Captain's log day 1:
Stopped 4 times.
Gave up when I saw jumping jacks.
Chest hurts. Calves hurt. Need a better bra.
Stomach jumps when I jump.
Will try again tomorrow.
Feel free to swap out jumping jacks for something else. You could do a walkout, mountain climbers or walking high knees or anything that gets your heart rate up and you enjoy!
😂😂
5 mins? looks pretty easy imma do this quick
edit: not bad for beginners actually! It felt like my heart and my throat is beating at the same time. also I'm sweating. This is actually great for those days that u don't feel like doing long workouts but atleast you worked out.
Out of breath but a good feeling. The perfect start, in between, and finisher for a day. I try to get 30 minutes in so I’ll be doing this throughout. Easy and to the point!
i am out of shape LMFKSOSOS
AlhamduliAllah
Thanks brother
What a nice HIIT for total beginner like me.
These five minute workouts are amazing.
I used to do 30 minute workouts back then, after 30 minutes, I'm just shot.
But, I , for some reason, can last up to an hour (12 sets) with this 5 minute set.
Super effective, maybe cuz its just 5 minutes at a time, something psychological.
I love this workout quick, simple, and a great way for me to start working out again.
How many calories does this burn?
I saw a 20 minute exercise but felt like wanting to know my limits first. I thought I can do it with a breeze but at halfway of the jumping jacks I felt side stitch. I needed a 30 minute rest a snack and few water to get my condition back.
It's my first day exercising again, and first time doing it by myself. This vid is really helpful and doable.
Second day of cardio, I got through invisible jump ropes but had to take 30 second more rest to get ready for jumping jacks.
Idk why's there a bone popping sounds on my left foot, I think it's located between my ankle and heels. It always comes out at invisible jump ropes to jumping jacks. I planned to do two set of this cardio but that might still be pushing too much for the current me. I'm not as tired as yesterday though but I produced more sweat than yesterday's, I feel my legs muscle too like how I did yesterday. Will be doing cardio workout everyday except Wednesday and Sunday.
Back again, I noticed the importance of breathing while doing the exercise. I'll be doing 2 sets of it after a week or two, for morning and afternoon.
Back here again.. I'm at low last 3 years so I was trying this and have no motivation and stopped.
Volleyball become interesting to me and I have enough height so I might as well try.
And look what I've found yesterday? Volleyball needs high stamina which is the standard, AND High Intensity Interval training is recommended!
I found this 5 months ago, I know I stopped and didn't even last a week doing this. I had no motivation, but now that I have I'll do this once a day every afternoon. Then go jogging outside.
Happy to hear you found a sport you enjoy! Keep up the good work. We’re sure you’ll reach your goals.
Hi, does anyone know how much calories this exercise will burn? Thanks
I want to know the same !
Roughly 40
I could not do a cardio exercise this morning, and since I need to sleep early to be healthy I don’t have time to do the cardio exercise I do in the morning. But this one is perfect for me in the night or afternoon! Thank you for this ૮ ˶´ ᵕˋ ˶ა ˗ˏˋ ꒰ ♡ ꒱ ˎˊ˗
How much weight did yall lose for a week?
Thank god I'm not the only one who end up out of breath by the end of it, I felt like I'm about to faint x)
I don't think it's a matter of weight though, I'm 22 and my weight is about 49 or so but it wasn't easy for me because I never workout.
How many calories burned after this workout?
It depends on the person but I would guess 4 to 7 per minute.
@@GroupHIIT I will say about 25 calories burned
My legs already give up when doing vertical jump hhahaha
You can switch to squats or jumping jack :)
@@GroupHIIT thank you, and what should i do for cooling down after this "hellish" workout ??
We have a cool down video on our website. We can publish it on TH-cam too soon. The links to the workouts are usually in the description to get to our website.
@@GroupHIIT i can feel a little improvement everyday .. although now jumping jack can kill me hahha ... Not gonna give up though ..
I feel like i just ran a 300km marathon but i honestly feel great.
Im 15 and im rying to lose my belly fat secretly cause my family would make fun of me for trying.
This is simple, quick and easy and i will keep doing this until i get used to it.
We are pretty sure your family would be proud of you for working out. We believe in you, keep it up!
This hiit ,cardio workout was good for me....I was winded but that was good
💯👌😁
Thank you 😊 💓
👍😍🥰🤗
Woah 😮I did this cause I am feeling lazy and unfit in quarantine I my country has been under qurantine for 6months so I am doing this and I hope it works to make on the go😁
This is a great workout
Sweating and breathing like damn ❤ I love it !
Im in quarantine right now time to get skinny
YESSSS
Approximately how much calories I can burn in one round?
I did the maths and it's roughly 40 so if you do it 2.5 times that's 100 calories in 12 minutes and thirty seconds give or take depending on your weight, height, sex and overall fitness level (I do each exercise for a minute without rests, but I do rest before repeating the circuit so if you do the 20s rests and 40s exercise intervals then the calories burned will be different). Also doing each exercise vigorously burns more calories than doing it relaxed
Daily Check in here
Day 1 ☑️
Day 2 ☑️
Day 3 ☑️
Day 4 ☑️
Day 5
Day 6
Day 7
After 3 attempts I finally arranged to complete the whole thing. I am proud of myself. I will keep doing it as long as it is challenging :)
Good job!!
very useful for beginners or for those who haven’t exercised for a long time. thank you!
Me pausing longer than 20 seconds 'cause I need longer rest hahaha
This is a brilliant work out cos I do this first thing in the morning and then in the afternoon i go for a hour walk
Happy New Year🎉🎉🎉
Happy new year!
this was amazing! at first I was like oh this so gonna be so easy but then I was like omg this is so much hahaha, you should try it out!!
omg i felt like i just run around the world and came back all in 5 mins
😂😂
At the last one i was panting like a fish for oxygen
My resolution for 2021 is to do AT LEAST 2021 minutes of exercise by end of year. Note: I have not exercised in YEARS!!! So, for a beginner like me, that comes out to 5 minutes per day. These videos will be perfect to get me started!
Good job. It only takes a little each day and you will make progress.
My first hiit with group hiit.what a great channel:-) many thanks
Thanks for being here 🙂
thank you for accommodating couch potatoes like me... this is definitely a workout but i am not going into cardiac arrest like so many of the other "beginners" workouts would put me through
You’re welcome. We’re glad you found something you were comfortable doing!
I cant even complete it
That’s ok! It gets easier with practice. Feel free to pause the video and finish when you feel confident.
Been exercising for over 2 months now everyday and just found this quick workout... I found it really easy :D
Did you lost fat everywhere??
Me: looking for a 5 min cardio workout and found this (seems doable)
Me when I reach jumping jacks: I can't feel my legs anymore and gasping for air
This made me realize that quarantine made me lose my good stamina... Let's see if I can do this everyday hahaha
We believe in you 💪
Rare for a beginners video to have actually have those vital rest periods that are needed to make it though without throwing up.
This is for beginners but I feel like dying lol 🤧 I'll try to do this everyday to improve my breathing and stamina 😇
A query: How much calories burned in this workout?
Vekhs Nienu i was about to ask the same question...
What is the calories used to do this?
Going back into exercising. I took a 2 year break and my life went downhill so i wanna do this again.
Yay i finally finished this today 🥺🔥❤️😫so proud of myself
Good job! 👏
as a person who is not active i feel like dying doing this 😭
It gets easier every time. You can pause and take longer rests in between each movement and you’ll still be getting the benefits!