12-Minute Full Body Workout (No Equipment) | Burn Fat, Build Strength at Home скачать в хорошем качестве

12-Minute Full Body Workout (No Equipment) | Burn Fat, Build Strength at Home

full body workout, no equipment workout, home workout, fat burning workout, bodyweight workout This 12-minute full body workout is a fast and effective no equipment workout you can do anywhere. Perfect as a home workout to burn fat, build strength, and improve endurance using controlled, bodyweight movements. The workout uses 40 seconds work / 20 seconds rest, starting at 00:32, and targets legs, core, glutes, chest, shoulders, and cardio in one efficient session. 🔥 Estimated calories burned: 120–180 kcal (depends on intensity & body weight) Great for beginners and intermediate levels — move slow, stay controlled, and focus on form. ⏱ Workout Structure Duration: 12 minutes Format: 40s work / 20s rest Equipment: None Start time: 00:32 ⏱ Chapters / Timestamps 00:00 Intro 00:32 Squat to Knee Raise 01:32 Plank Shoulder Taps 02:32 Reverse Lunge to Knee Raise 03:32 Push-Up Walkout 04:32 Lateral Squat Walk 05:32 Mountain Climbers (Slow-Mo) 06:32 Glute Bridge March 07:32 Plank Leg Lifts 08:32 Inchworm to Plank 09:32 Side Lunge Reach 10:32 Bird Dog 11:32 High Knees (Slow Controlled) 12:32 Cool Down / End