- 6/20/2025
Category
🛠️
LifestyleTranscript
00:00Today's at-home workout is designed to walk off belly fat. So let's quickly talk about belly fat.
00:06Belly fat, it's actually really important we have a little bit of belly fat, but what we don't want
00:11to do is have too much, the one that we refer to as visceral fat, because that makes an impact on
00:17our health and it is sat all around those internal organs. So I've created you a workout that we're
00:23going to help to reduce that in a healthy way and a really positive way. How it's going to work is
00:28we are going to do 30 seconds of walking and 30 seconds of cardio abs. So it's all low impact,
00:35no equipment. I'm going to do your warm-up with you, your workout and your cordon. So if you're
00:40ready as your qualified trainer, I'm ready to start walking off that belly fat with you right now.
00:47So we're going to start with a quick warm-up. We're going to do this for 45 seconds. So just
00:52follow along. We're just going to start with doing these side taps and just pull your arms in. And
00:57the idea of this is just to warm you up, ready for the workout ahead. And now just give me that
01:03little knee bend and just pull down with both the arms. So it's going to be a really fun workout
01:09today, but we're also going to get results. Now just take that knee up, just drive the knee up,
01:15just draw the arms down. So we're just increasing your core body temperature and just making sure
01:20that we're mobilizing through all your joints. Now give me that arm circle, reach it up and over,
01:27slight little bend through the knees, reaching that up. That's good. Okay, so now we are ready
01:35to start the workout. So how it's going to work, we're going to do 30 seconds of fat burning walking
01:42on the spot. So we're going to start with that now. So you can see that arrow on the right,
01:47that represents approximately 30 seconds. Now if you want to, if you've got enough space in your room,
01:53you can be walking around your room. We're just going to keep going. Once that arrow reaches the
01:57top, then we're going to do 30 seconds of cardio abs. So walk with good posture, make sure your feet
02:04are landing nice and softly, really power through with your arms as well. All right, that's good.
02:10So just follow along now for the cardio abs. So for this one, we're just going to drive your knee up,
02:16have your arms above your head and try and take that knee over towards the opposite hip,
02:22but keep the hips facing forwards, arms stay lifted. And again, with this one, we're doing a
02:27duration of 30 seconds. You can see your timer bar. That's good. Keeping that going. So this one here
02:34is really working through your core, working through those abs. And by having the arms up just means
02:39we're working those abs a little bit harder. So now we're just going to go back to 30 seconds doing
02:44that fat burning walk. So you can see how it works. We're always going to stick with doing the 30
02:50seconds fat burning, just walking on the spot. But for your 30 seconds cardio abs, I've always got a
02:56different move for you. So let's just keep going. And do come find me on Facebook. We've got a lovely
03:01community there, Lucy Squad, if you want more support and also just feel part of a community. So just keep
03:08going. Doing really well. All right. So now let's take it to the next cardio abs. So this time now,
03:15what we're going to do is you have your arms up and then drive the knee up, but pull your arms down
03:20at the same time. So again, this one here is really good to work through all those major muscles through
03:26the abdominals. So working through the rectus abdomis, also slightly working through the obliques. And if
03:31you're keeping those tummy muscles pulled in, then you're working through your core muscles known as the
03:36transverse abdominis. All right. Keeping that going. So we're nearly at the top there with that timer.
03:43All right. So let's bring it straight back now. So you've got your fat burning 30 seconds walking.
03:49So again, if you want to remember, you can walk around the REM or you can march on the spot. And at
03:54any point, you can always take that to a light jog. And if this is something you're really struggling
03:59with, I've got so many free blogs on my website. I've got one specifically really teaches and tells you
04:05how you can help to reduce that visceral belly fat. All right, let's just keep going.
04:11And now we're going to take it to that cardio abs. So this one, what we're going to do now is we're
04:17just going to do a little side tap and then just punch the arm across. So by adding that punch across,
04:23we're working a little bit more through the obliques, but we're still doing the cardio.
04:27And also you can find that is my website, lwrfitness.com. You can see it in the corner there.
04:32That's where you can find all those free blogs. I've got everything there about healthy lifestyle.
04:38So just keep going, punching that across, doing well. All right, let's bring it straight back now
04:44again to that fat burning walk. So do make sure that your feet are landing nice and softly, power it
04:51through. Keeping that going. That's good. And also Instagram. I mean, it's full on doing social media,
04:59so many different platforms, but on all of them, I post up tips and motivation and a lot more.
05:05So let's just keep going, land softly, look at that timer. And remember why we're doing this today.
05:10This is about our health, not about how we look. It's about taking control of our health. So
05:14this cardio abs, this time now, what we're going to do is just imagine you are canoeing. All right.
05:21So we're going to draw the arms across and over and tap that foot back. So this way here,
05:26we're again, really working through those internal and external obliques. Just nice control. And
05:33really think about where you're working. Picture those muscles, picture those muscles through your
05:38waist. They're getting stronger. They're helping with this move. All right, that's good.
05:45And now let's bring it back to those 30 seconds. So for visceral fat, as I talked about, that is the
05:52internal fat that sits around the organs. So many people think to do, get rid of that, do a
05:5830-day plank challenge. That does absolutely nothing. The most important thing is we're doing cardio.
06:04The other really important thing is we want to make sure we're making healthy choices,
06:08not having too much sugar in our diet, and also look at portion control as well.
06:13All right, well done. Let's bring it back to another cardio ab move. So for this one now,
06:19what we're going to do is we're going to do a double arm sweep across. So you're just sweeping
06:23those arms across. Nice control. So this one here, again, you're leaning slightly forwards with this
06:31one. Be sure to keep those tummy muscles pulled in nice and tight. Sweep the arms up and over. And
06:38this one here, really lovely at working through your waist. That's good. Step it across and now bring
06:45it straight back. Let's take it back to that really fast power march. So it's really important
06:50always that we're putting in the right amount of intensity. So if it's feeling too easy, then speed
06:57up that walk. And also you can always, if you want to take it to a light jog or be really walking around
07:03the room, go from one end of the room to the other as fast as you can. The idea is today, we don't
07:08stop. We just keep going, doing really well. Right to the top. That's good. All right. Next to you,
07:15next cardio abs. This one now, just hold your hands together and now reach the arms as if you're doing
07:20a little punch, but you've got both arms held together, hands held together. And again, really
07:27feel that through those abdominals, pull that belly button in tight to the spine. It's really important
07:33that we have that full muscle and mind connection. Think about what you're doing. That's good.
07:41Reaching that up. Doing really well. Okay. So let's bring it straight back again to that fat burning
07:48walk. So landing nice and softly, power it through with your arms. And if you like these walking
07:55workouts, I've got so many here on my YouTube channel. And also don't forget, I've got lots of
08:00videos that really helped to reduce belly fat. One of them has had over 132 million views. It's one
08:06of the most popular and most effective workouts on YouTube. So you can have a go at doing that one
08:11as well. So let's just keep going. And now let's bring it back to your cardio abs. So for this one,
08:18this time now, what we're going to do is do a slight little lean in. All right. So you're just doing
08:23a little twist as if you're looking over to the side, you step that foot behind and just keep going
08:31with that. So what you'll find, the more often you come back, because you could do this workout every
08:36single day. It's very safe because we're using body weight. You'll be more familiar with all these
08:41moves. And just reaching that across from side to side. Okay. Bring it straight back now to doing
08:48that march, fast march, keeping that going. So we're increasing your calorie burn. And of course,
08:55the great thing is here with this, we're doing other things as well. We're getting your heart
08:59stronger. We're increasing your lung capacity, but also really strengthening your bones. This is really
09:05good to help prevent osteoporosis because with the marching, these body weight, low impact moves
09:10going to strengthen the bones. Plus you're toning up all over. And let's bring it back now to 30
09:16seconds, cardio abs. So for this one, now we're going to do two side steps and then a kick,
09:22two side steps and a kick. And of course, the other thing I'm doing is I'm working on your mental
09:28fitness and your coordination. So two side steps and then a kick, two side steps and a kick. That's
09:35good. Keeping that going, reaching that across. That's good. And aiming to get those fingertips to touch
09:45the toes, opposite hand to foot. All right, bring it straight back now, back to your power march,
09:50march out nice and fast. All right, that's good. So we are flying through this workout. It's going
09:59to go so quickly, keeping that going. And then we're going to finish with a really lovely cool down
10:03stretch. And the actual workout itself, it takes just over 15 minutes, a couple of seconds over,
10:11and you will then be done and dusted for the day. All right, let's bring it straight back now.
10:16Cardio abs, 30 seconds. So for this one now, pull in your arms, but as you pull in your arms,
10:22pull in your belly button, tight your spine. So do little pulses. So as your arms come in,
10:28pull in those tummy muscles. So think where your belly button is. You want to pull it in tight. So
10:34you're trying to get it to touch your spine and do that as you draw those arms in. So this one is
10:39really good at working through the core. So we're really strengthening that transverse abdominus
10:44muscle. All right, so let's bring it straight back now to your power march. So this is how we're
10:50helping to reduce that visceral belly fat. So we're burning energy here and we're helping to just get
10:56rid and reduce and melt off that fat that's sat around those internal organs. And as I said to you,
11:03it's really important that we do actually have a little bit of belly fat. Sorry, we don't want to
11:08have a ripped six pack because actually that means you've got no very little body fat and fat serves
11:15a purpose. So it's all about balance. Right, back to your cardio abs now. So this one, arms up. So
11:22now we're just using that lower body. Step wide and give me a kick. So for this one here, keep those
11:29tummy muscles pulled in really tight. So you're feeling that working through those abs, doing really
11:34well. That's good. Keeping that going. All right, nice control. Upper body, stay straight.
11:46That's good. Keeping that going. And let's bring it straight back now to that power march for me as
11:50fast as you can. You are doing really well. Let's keep focused. Think about why we're here. We're just
11:56getting fit and strong. And of course, the other great thing is this is going to really help to
12:02increase your energy levels as well. Power it up and just march it out as fast as you can. Remember,
12:07you can be walking up and down the room. Use the space that you've got at home while you're doing
12:12this workout. Okay, so next one we're going to do, we're going to do a sidestep, but do a punch across
12:20and then punch down. So punch across, across, and then punch down. That's good. And we've only got a few
12:28more of these cardio abs and then we're straight into doing the stretches. So just keep going.
12:34And if you want to make this harder, you know, really make those punches as dynamic as you can
12:38and twist them as much as you can. That means then we're really activating your internal and
12:43external obliques. We're really shaping the waist as well. And then bring it straight back now. Again,
12:49power that up. So this is the really good part, calorie burning. Learn nice and softly.
12:55We're making your heart stronger. And every time you come back to do this workout, you can still
13:01really work at the right intensity, but you'll notice you're getting fitter and stronger. Keep
13:07that going. And with this workout where it's so different from others, we're not having any rest
13:13periods. So many other workouts on YouTube might then give you 20 seconds, 30 seconds rest. We're just
13:19going from one move to another. Now sidestep and pull those arms down and really kind of add that
13:25little bend. So it's like you're doing this ab crunch, draw it in, but keep thinking about
13:31keeping that belly button really tight to the spine. That's good. Nice control. So it's a slight
13:38little bend through the knees, drawing that in and really tense those abdominals, feel them working,
13:44feel them getting stronger. All right, well done. And let's bring it straight back now,
13:48back to your fast, really fast power march for me.
13:55Okay, that's good. So we've just got one more cardio abs and a couple more walks, and then we're
14:00straight into doing your stretch. So we've nearly finished today's workout. So let's just keep going,
14:04keep focused, keep thinking why you're here. And with exercise and a healthy lifestyle,
14:09it's about consistency. We want to make this part of our lifestyle. All right, so next move,
14:16this time now, what we're going to do is just simply do a kick. So you're taking opposite hand,
14:22aiming to kick to the foot, and just alternating from one to the other. So again, with this one,
14:28really keep those core muscles pulled in, feel that working through those abdominals. And as your
14:34qualified trainer, I've been teaching for over 25 years now, I'm all about getting you the best results.
14:40And the great thing is with YouTube, you can do this all free here with me. All right,
14:45so let's now bring it straight back to your power march. So this one is your last little walk. So
14:51let's walk it as fast as you can power that up for me really use those arms. If you want to,
14:57you could even take it to a little sprint for this last bit before we do your core down and stretch.
15:02Keep that going, doing really well. That's good. And in that description down below,
15:09you can see where it says lwrfitness.com. I'm going to leave all the links for you.
15:13All right, well done. So what we're going to do now is we're now going to do your core down
15:18stretch. So stick with me, it's really important we do this stretch now. Now step one foot back for me,
15:25have both feet pointing forwards and just have your hands on that bent leg in front and just feel the
15:30stretch through the back of the lower leg muscle. And it is really important to always do these
15:35core down stretches afterwards. Let's now take that to the opposite leg behind. Because what
15:41we're doing here now, we're realigning the body. Also, what we're doing is we're realigning the
15:46muscles as well, because if we don't do that, they become tight. That's where we can then get
15:51injured. So this is where we're going to really help prevent any injuries and keep your body fit and
15:56strong. So hands are on that bent leg, extend one leg in front, toes are lifted, feel that stretch
16:01through the hamstring. Really lean into that stretch. That's good. And now come up and take
16:11that to the opposite leg. So again, hands on the bent leg and just really feel that stretch. The other
16:17great thing with stretching is it helps to increase your flexibility as well as helping improve your
16:23posture. Now, if you need to for balance, hold on to a wall or a chair, and then we're just going to do
16:29that quadriceps stretch. Make sure the supporting leg is slightly bent. Feel the stretch running down
16:34the front of the thigh, supporting knees bent. Holding that there. Let's take that now to the opposite leg.
16:40Again, supporting knees always bent. Never want to lock it out. Feel that running down the front of the thigh.
16:48Now take your arms in front. Separate through those shoulder blades. Just get a lovely stretch
16:53through your upper back. And now let's take those arms behind. And do let me know in the comments down
17:01below if you've enjoyed this. If you'd like more of these, let's do that tricep stretch. And also just
17:06keep me posted how you're getting on. You can find all the links to those free blogs. I'll leave that in
17:11the description. And well done. And also definitely give me a thumbs up if you've liked it. Then you
17:17could also do another one of my five minute workouts. So well done. You did it. There is your
17:22high five. And remember, this is simply about taking control of our health. It's not about how we look.
17:28It's about how we feel. So if you like it, give it a thumbs up. If you're not already, definitely
17:33subscribe. And I'll see you back on my YouTube channel tomorrow.
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