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A no equipment, no noise, no impact 20 minute fat burning HIIT workout you can do anywhere and follow easily! 🙏 My new HOME. programme with 50 unique workouts + nutrition approved by a world-leading expert behind British Olympic athletes is now LIVE at www.natachaoceane.com 🥇♥️
The 20 minute HIIT workout: each exercise is performed for 30s and followed by 30s rest. It's a circuit of 5 exercises, repeated 4 times!
1. Prisoner side to side squats
2. Explosive halo slam
3. Single leg body saw crunch
4. Alternating knee strikes
5. Lateral bears + kneel-to-squat
x4 or as many rounds as you like!
Cool down for 5-10mins with some light stretching (:
MUSIC:
🎵 Sean Paul & Dua Lipa - No Lie (Yonexx & Tim Beeren Trap Remix) [No Copyright Music]
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🎵 Childish Gambino - 3005 (Felix Palmqvist Remix)
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🎵 Post Malone - Go Flex (ZiiPPCODE Remix) [No Copyright Music]
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🎵 All others songs are from epidemic sounds! share.epidemicsound.com/zBRBF (30day free trial) - (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
OUTFIT:
Most of my gym outfits are from Gymshark, this is the Black Vital Seamless 🦈: gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘
Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave 😘
#HIIT #home #workout #withme
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Kommentarer
Natacha Océane
Hey my friends! The music changes in the middle of this video for 2 minutes so that I could take out all of the adverts that the music labels inserted into my video, so that you could follow it without interruptions! That’s also why you won’t hear the countdown timers for 2 minutes but it means you get to follow without any ads! ♥️
4 måneder sidenNina Foxwell
@Imperial Spy my
3 timer sidenGhostroid Destroyer
Thank you very much! My heart is dying but that's what I like! If only I could get sore again like i was when I first started working out lmao! I made 13inutes for my first time! Woohoo!!! Again, thank you!!!!!
15 dager sidenDallasVocals
Let me know if you need original music.
20 dager sidenFilip Svanberg
if you are looking for great bodyweight workouts, give this a watch!:) https://www.youtube.com/watch?v=YYxEP1XLSIo&t=93s
28 dager sidenSam Teasdale
Here is the link to the OG song if u want to listen during that part https://www.youtube.com/watch?v=g67a6yiHz1g&list=PLvoByHEo9YpEOKKMAH4QGh2R9760GodfO&index=23
Måned sidenJ. al
Could you make a video where you show how to stretch, to get flexible?
Time sidenunstructured play
Hi, how many calories do we burn on average
2 timer sidenmissmunemo
One of the most amazing workouts ever
4 timer sidenOrianna B
Does anyone know around how many calories we can burn with this workout? 4 rounds
10 timer sidenMyFairDiva
Chose this routine for my first AM cardio ever. Boy did I sweat 😂 thanks Natacha!! New subscriber 😘 from Chile
Dag sidenRidhuan AB
Tried this today, gave up at 15 minutes 😂😂😂 im a gym goer for the past 5 months but this one is crazy
Dag sidenStephanie MacDonald
Dang girl!! I need more of these videos in my life!! Thanks Natacha for them, they make my life 10000% easier!
Dag sidenDonna W
late to the party but boyyyy this made me sweat after being on a fitness break
2 dager sidenJackie N.
Wow girl, you are FAST! what a great workout. Just what I needed today!! Thank you so much
2 dager sidenShaylin Bracken
I feel so empowered as a woman after doing this!! Love you Natacha!!! 💕😁
3 dager sidenmicjakes1
Thank you. Running where I live is dangerous. Now i don't have to leave home.
3 dager sidenMax S
It’s a lot harder than it looks. Thank you for the video! Big thumbs up !
3 dager sidenbutterfly 222
I want to lose weight. I hate running so I thought about cycling instead on a stationary bike. But I don’t want my thighs to become really large, so my question is just will they? I just want to lose weight :/
3 dager sidenAdrienne Marcus
Im loosing weight!!!! Thank God for you guys making videos instead of ppl wasting money on nasty gyms
4 dager sidenCasi Cole
Thank you for a lovely challenge
4 dager sidenLia Wanilia
How many calories does this workout burn?🥰
4 dager sidenNicolas Di Matteo
Thanks Natasha for the workout, I found that it was not as intense because some of the exercises are not quite apartment friendly to keep up the pace as yours, but otherwise thanks for the sweat!
4 dager sidenjayson rivera
Great video! Had my mom on the floor panting lol she loved it
4 dager sidenJacky Jack
I need HIIT exercises that don’t do so many repetitive moments on my weak knees. Any suggestions?
4 dager sidenLucy Hanacek
Today was the first day I was able to do all four rounds! Thank you Natacha for creating such a butt kicking workout and to anyone struggling to do the first few sets, just know that you CAN do this workout! YOU GOT THIS!!
4 dager sidenAvery Duguay
Tell me why I did this workout innocently thinking it would be a light sweat, and two days later, I am STILL SORE.
5 dager sidenxMissMilkyWayx
For a beginner how many rounds would you recommend starting with before building up to 4
5 dager sidenxMissMilkyWayx
@XXXMELISSATACION cool thanks 😊
4 dager sidenXXXMELISSATACION
i’m a beginner and i done all 4, but i would say start with at least 3 (so it’s a 15 min workout) and take longer breaks if you need to :)
4 dager siden•
I'm dying...
5 dager sidenjo Xx
Does this workout make anyone non mobile for like 3-4 days🤣
5 dager sidensuhaily ismail
My 1st ever HIIT workout that I liked. I did 8 sets yesterday and I am proud of myself!
5 dager sidenswim4miles
I never ever ever do HIT workouts but I wanted to give it a try today and found your video! I really loved it!! The rest in between each set makes a huge difference!!!
5 dager sidenfreedle bug
Teacher asked us to do a 20 minute workout... I might not live to write the reflection. Good workout though- *CoUgh*
5 dager sidenOllie Mee
nice house bruh
6 dager sidenwendy
Just found your channel, FINALLY!! A HIIT workout that get my heart rate way high where I want it with no equipment and low impact. Awesome
6 dager sidenmondaysinmyfriday
I gave you a big thumbs up!! I’m glad you felt it too, so I don’t feel too defeated! Lol
7 dager sidenAm Ende
01:36 if you are coming back to do it again!
7 dager sidenRoberta Oppenheimer
Thank you for this video, I gained so much weight during quaranteen, so now I am doing hiit workouts at least three times a week. It is really hard for me because I am over 120 kgs but I managed to did this and it helps me become more healthy and happy. I am quite positively surprised that I did the 4 rows together.
7 dager sidenNuriye
"No noise" Me: Huff Huff Huff (trying to breathe)
7 dager sidenMarla Goins
This was great, thanks for sharing!!!
7 dager sidenDorine G.
I'm so happy today I was able to do the whole workout without cheating or pausing 😝
7 dager sidenCaroline Rocha
I don’t usually sweat with exercises but in this one omg I did! Really fun, thanks for that ❤️
7 dager sidenKerstin Cole
You know those old steam engines ? Yep, that's me doing HIIT.
8 dager sidenMatthew Hicks
I substituted some side to side push ups in the 2nd, 3rd, and 4th rounds for one of the other exercises because I thought it lacked some upper body challenge.
8 dager sidenMelisa Özel
Abla sen çok güzel yapıyosun da ben ölmüşem
8 dager sidenBritt
Thank you for the no noise workouts :)
8 dager sidenMohammed Abdul Mukim
Wawo! Awesome!
8 dager sidenlakeshow75
Tough work out, I think I pulled my hamstring
8 dager sidensarah b.
this is the best hit workout ive ever done! Thanks!
9 dager sidenamandine limtouch
hey! do you have any workouts you could do for injuries'?
10 dager sidenRachel Stein
Where is the stool that your plant is on from??
10 dager sidenLiam Atkinson
The first exercise (halo sledgehammer) in this video is not the best. Is not good for your back. I’ve torn the ligaments in my hip flexor doing it. Keep exercises simple.
10 dager sidenKirby Smith
Go to workout since March 2020 💪🏃♀️🤸♀️🏋️♀️
10 dager sidenSelma Yoga
You are awesome, thank you!!!
10 dager sidenKenny Oswin
Thank you with this lock down getting fat
12 dager sidenChristian Girl
If anyone is feeling empty, lonely, depressed etc, I want you to know that Jesus loves you, and He is the Only one who can make you feel true love, happiness, joy and peace. We need to repent of our sins and turn to Him and start living for Him and He will be there with you every step of the way.
12 dager sidenNevaeh Alloway
i will try
12 dager sidenVivienne
I've never worked out before like heavily and this was pretty simple my secret is: I look ridiculous and I do it heavily wrong pls don't hate me
12 dager sidenn
It’s better to have the right form and do it correctly to gain more benefits. You don’t have to go as fast as her, u can build stamina as you workout more. But to prevent damage to your body, go at your own pace, build stamina, work on doing the exercise correctly and overtime you’ll be able to do them on an advanced level! You got this :)
6 dager sidenNoora Nazzal
New subscriber yaaa babyy 😍 💕
13 dager sidenEmily Becht
Thank you for your content! Please make more workouts this length! I loved it!
13 dager sidenRussian Pootis
Rap is a disgrace to this world
13 dager sidenBarb Gossett
Music does not allow participant to hear when to start and when to end.
13 dager sidenFluffy Cat
Doing this for school haha
13 dager sidenYuri Cantu
This is amazing. I'm overweight and unfit and I was only able to do two rounds but in time I know I'll be able to complete it. Thank you so much!
13 dager sidenIsabelle Rourie Rose
I finished the workout (all rounds, no modifications) then read the comments that people are saying “not for beginners, modify it, after so and so months I’ve been able to do all 4 rounds” and now I’m thinking I’m quite fit😂 Anyways, I don’t think I’ve enjoyed (and sweated) as much as I have this workout❤️xx
14 dager sidenLaura L
How could anyone downvote/disklike this video...?! Amazing video, thanks for great workout
14 dager sidenMary Mikel
This was really great for when I'm not feeling for something too intense very fun loved it Soo much! ❤️
14 dager sidenPatrizia Colangelo
What type of exercise mat are you using? I hate mine, it shreds every time I do mountain climbers or any movement like that.
14 dager sidenAgata DESCROIX
So amazing, thank you!!!
15 dager sidenMrRageCage
Fuck me man, my knees can't take all this bending bro.
15 dager sidenMary Spicher
Starting off the new year with your video. I only managed 10 minutes but it’s 10 minutes more than I did last year.
16 dager sidenBrittany Von Rissen
I thought you said we weren't going to make any noise. The sound of me sucking air is quite loud lol. All seriousness, I'm proud to have made it through two rounds. Definitely going to do this one again 😃
16 dager sidenDandy Thar
How much Calorie would this burn? 80kg male
16 dager sidenSiRen Watercolors
Does this workout has to be done before doing targeted workouts?
16 dager sidenMatchPoint Tennis
Great video! Form looks great.
17 dager sidenMonika Albert
January 1st 2021 done ✅
18 dager sidenLeslie Anderson
Love LOVE this channel and workouts❤️
18 dager sidenMonika
wow i just finished that! damn, this is one of my favourite workout videos ever! i love how perfectly this was made, because it has multiple sets which is awesome because you can work toward completing all four. also the moves are really fun and creative :). this is my first time watching but i will definitely sub after this vid. you were so encouraging as well
18 dager sidenBrigid Danaher
just finished the workout and it was super fun! i have been doing this workout a lot throughout this year along with your other hiit workouts and i have lost over 60 lbs! for anyone wondering (using my apple watch) i burned 141 active calories and 165 total calories. i am 5’ 4 and 123 lbs. i hope this helped someone!
18 dager sidenرونق چینل
First day done 😐
18 dager sidenKim Bongiorno
Loved it! thank you I am currently in Hotel quarantine in Sydney, I have a small space and this workout is exactly perfect for me. Thanks Kim
18 dager sidenKathleen
Thanks for the positive healing vibes and enthusiasm ! HIIT done to end 2020!
18 dager sidenWoodman
Too many repeats
19 dager sidenKayla Shepherd
New mom here! Trying to get back in shape! This was great! Perfect timing for a napping baby!
19 dager sidensarah hughes
Thank you! That's shifted my post Christmas body fug!
19 dager sidenLaSophiaMichael
1:36
19 dager sidenRubith Alonso Masferrer
I wanna know how fast u can see results of weight loss 😔 so if anybody can tell me
19 dager sidenPeaches and Cream
Depends on your own body and your diet.
17 dager sidenKate B
Loved it. Great variety of HIIT moves; I had never seen 2 of them before!😃
19 dager sidenAshley Frerichs
Woooweee! At first I was like, oh this will be easy. HA! It was great though, thanks Natacha, I'll be back!
20 dager sidenJoeke Hoeboer
EPIC BABE!
20 dager siden🙂YourLocalDumbass🙂
This used like a no upper body strength should that have been stated?
20 dager sidentoni abes
I LOVEEE this video and workout!! I’ve been doing it for about a week now and I literally haven’t tried any other vids cause I love this one so much. Can’t wait to see my body get stronger as I keep going! Thank you!! U rock for this vid and I LOVE the music :)))
21 dag sidenAnkit Kumar
Love from india
21 dag sidenAnkit Kumar
Thank for the video
21 dag sidenLupe Rosales
*no equipment* Has a mat under her feet
22 dager sidenLinette Westley
Who's trying to get in shape for the NEW YEAR!?
23 dager sidenJordyn Volmerding
@Apps S YOU CANNNNNN I KNOW YOU CAN!!! Just have patience, good results come with time, you just have to stay consistent!!
Minutt sidenApps S
Im hoping to lose weight under 4 months 😪😪
12 dager sidenKWIF Studios
@AJ Fr tho
13 dager sidenAJ
It’s going to be next new yeas now lol
14 dager sidenMelimar
Christmas brought me here.
23 dager sidenYash Thakrar
https://www.youtube.com/watch?v=J0N2SQcHt7I&t=2s
23 dager sidenCindy Scott
Omg what a workout! Thank you so much. Sweating like a pig.
23 dager sidenDONG YANG
I wonder if she recorded just one set and played it three more times. lol
23 dager sidenXimena Mariscal
ABSOLUTELY AMAZING!!!
25 dager sidenAnniek
Does anyone have advice for what exercise i could do instead of the ones going down on your knees? My knees cant handle that lol
25 dager sidenAnniek
@oumou Haidara Dia thank you!!
24 dager sidenoumou Haidara Dia
Check 1 mile walk with leslie ,try to modify it
24 dager sidenCecilia Lapolli
YAAASSSS WOMAN!
26 dager sidensaanvi dutt
Being a basketball player I have MUSCULAR legs. I did karate before for 8 years too(I’m 13). And I absolutely hate that tiny bit of fat. So like this is the first time I did this and BOOM I’m dead
26 dager sident Deen
3 mins in I can’t even breathe lol
26 dager siden