Download "NEW Full Body HIIT Workout to lose Weight | 2021 Flat Stomach Challenge"

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0:00

Intro

0:35

KNEE PULL SWITCH

1:26

10 SECS REST

1:32

SKATER

2:22

SQUAT CRISS CROSS REACH

3:12

BUTT KICKS

4:02

LATERAL LUNGE HOP (L)

4:52

LATERAL LUNGE HOP (R)

5:37

TOUCH GROUND CROSS OVER

6:32

SHUFFLE CRUNCH

7:17

OVERHEAD TO JUMPING JACKS

8:07

IN & OUT SQUAT

8:47

CURTSY LUNGES

9:37

HEISMAN

10:17

LATERAL SQUATS

11:37

BURPEES PLANK JACKS

12:12

WALKOUT TO SHOULDER TAP

13:27

SINGLE LEG HIP THRUST (R)

14:07

CRAB TOE TOUCH

Outerspace

Dallas & BEAUZ - Outerspace

Lost My Mind

inverness & William Bolton - Lost My Mind

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chloeting

00:00:07

It's the new 2021 28 day challenge,

00:00:10

and we've got a full-body HIIT workout today, to get you sweating.

00:00:12

There's eight brand new episodes in this program,

00:00:15

and the full daily schedule is on my website.

00:00:17

If you're looking for meal ideas,

00:00:18

I've also launched a new recipe section to help you out.

00:00:21

And remember guys, you're not alone in this journey.

00:00:24

Do share your progress with the rest of the community on Youtube, Instagram,

00:00:27

or join my Discord server if you want more support.

00:00:29

Now smash that thumbs up button,

00:00:31

and subscribe if you haven't already,

00:00:33

and let's get started! We've got 21 exercises across three sets in this workout.

00:00:37

30 to 40 seconds on, and 5 to 15 seconds off.

00:00:40

Remember to know your limits and go at your own pace,

00:00:43

and rely on the low impacts if you need them.

00:00:45

Let's start with knee pull switch.

00:00:51

Start by lifting your arms up,

00:00:52

one leg extended behind you,

00:00:54

now pull down your arms as you bring your back knee up.

00:00:57

Then jump to the other side and do the same.

00:00:59

If you're new to this exercise, do it slow and controlled.

00:01:02

It requires a bit of coordination.

00:01:04

Land softly and don't injure your ankles.

00:01:06

For low impact, just do without jumps.

00:01:30

10 seconds rest here, and we've got skaters.

00:01:33

Hop to one side laterally, and bring one leg behind you,

00:01:36

without resting the back foot on the floor.

00:01:38

Then jump to the other side.

00:01:40

Keep your chest up and back neutral,

00:01:42

and do the moves in a controlled manner.

00:01:44

And for low impact, just take a big step,

00:01:46

instead of hopping from side to side, and also go slower.

00:02:20

Next we've got squat reach.

00:02:22

Stand with your feet about shoulder-width apart.

00:02:24

Keep your core and glutes engaged as you squat,

00:02:27

and reach your hands to the floor.

00:02:28

Now jump up from the floor, bringing your feet together or crisscross.

00:02:32

Then jump back out into another squat and repeat.

00:02:35

If your hands can't touch the floor,

00:02:37

that's okay, do the best you can!

00:02:39

You need to have good hips and ankle mobility to go low.

00:02:42

For low impact, we're just doing squats with reach.

00:03:10

Butt kicks are next guys!

00:03:12

You're doing well!

00:03:13

This is similar to a jog, but bring your back foot as close to your butt as possible.

00:03:17

Have your arms moving like-so, like you're sprinting.

00:03:20

You can always do any of these exercises slower.

00:03:23

Adjust it based on your fitness level.

00:03:25

It's totally fine to make adjustments.

00:04:00

Nicely done guys!

00:04:01

Just two more exercises and we're done with set one.

00:04:04

We're doing lateral lunge hop next.

00:04:06

Bring one leg to the side,

00:04:08

while pushing your hips back and sitting down into a side lunge.

00:04:11

Then get back to the center and do a hop.

00:04:14

For low impact we're leaving out the hops.

00:04:16

Instead you can bring your knee up.

00:04:51

And now let's swap to the other leg.

00:04:52

And that's the end of the first set!

00:04:54

Keep going guys you're doing well!

00:05:36

And that's set one! You can pause the video if you need a longer rest.

00:05:39

It's important to stay safe and know your limits.

00:05:43

Alright now we've got touch ground cross-over.

00:05:46

Start in a forward lunge, then shuffle jump towards the center.

00:05:49

Then repeat the same on the other side.

00:05:51

Make sure your back stays neutral and your front knee doesn't pass your toes.

00:05:55

This exercise requires coordination, so try to practice this move slowly.

00:05:59

Or you could do so without jumps.

00:06:01

Your body will learn and adapt,

00:06:03

so don't worry if you can't master the moves the first time you try it.

00:06:06

And for low impact, we're just doing it without the jumps.

00:06:31

Alright next we're doing shuffle crunch.

00:06:33

Shuffle to your left, then crunch and squeeze your abs.

00:06:36

Then repeat on the other side.

00:06:37

You can bring your arms out laterally as you shuffle,

00:06:40

if you want to increase the intensity.

00:06:42

Nice and slow for low impact.

00:07:16

Next we've got overhead to jumping jacks.

00:07:18

Make sure you're on a flat surface and that your mat doesn't slip.

00:07:21

Make sure you're doing it in good form and kind of robotic in a way.

00:07:25

Engage your core, too.

00:08:06

You're doing great guys!

00:08:07

We are almost halfway through.

00:08:08

We've got in-and-out squats next.

00:08:11

We're working your core, your thighs, and your booty here.

00:08:13

Keep pushing, you can do it!

00:08:46

Great work! Next we've got curtsy lunges.

00:08:48

Just three more exercises 'til the end of set two.

00:08:51

You've got this guys!

00:08:56

Bring one leg diagonally behind you, as you lunge down.

00:08:58

Then push off from your front heel to get back up.

00:09:01

And repeat on the other leg.

00:09:02

If you find it hard to do curtsy lunges, you can do reverse lunges.

00:09:36

Nicely done! We've got Heisman next.

00:09:38

We're going side-to-side, bringing one leg up at a time.

00:09:41

Think of it as lateral sprinting high knee.

00:09:44

And for low impact, just go nice and slow.

00:09:46

Remember to swap to low impacts whenever you feel too tired!

00:09:49

That's what they're there for.

00:10:16

Lateral squats are next!

00:10:17

Final exercise of the second set.

00:10:19

We're shuffling to one side, then squat down.

00:10:22

Or, you can start in a quarter squat and move laterally and do a full squat.

00:10:51

Set two is done!

00:10:52

Pause the video here for a longer break.

00:10:58

It's really important you've rested enough,

00:11:00

as we're getting down on the mat.

00:11:02

Make sure your heart rate is lowered, before you get started with next set.

00:11:06

Let's start with push up to knee tap.

00:11:08

Do a regular push-up and have your elbows pointing out 45 degrees,

00:11:12

instead of flaring outwards.

00:11:14

Make sure you're squeezing your pecs as you get up,

00:11:16

and then tap your knee with your hand.

00:11:18

For low impact, you can do the exercise on your knees.

00:11:36

Great work guys!

00:11:37

Now staying on mat, and we're doing some plank-jacks into a burpee.

00:11:40

Start with your hands directly below your shoulder.

00:11:43

Jump both feet outwards, then jump both feet towards your chest,

00:11:46

then jump up into the air.

00:11:47

This isn't the easiest exercise, but we gotta push through guys.

00:11:50

It's the last set, let's do this!

00:12:11

You're doing well guys!

00:12:12

We're doing a walk out next, then some shoulder taps.

00:12:15

And then repeat.

00:12:16

Work your upper body guys.

00:12:17

And this is an easy one, so keep going, you can do it!

00:12:51

Alright now get into a reverse tabletop position,

00:12:54

and we're lifting your left leg up parallel to the floor,

00:12:56

and we're going to do some hip thrusts.

00:12:58

You're going to feel the burn in your glutes and triceps,

00:13:01

but keep pushing on.

00:13:03

And for low impact, just do hip thrusts.

00:13:26

Just four more exercises to go.

00:13:28

We are moving on to the other leg here.

00:13:36

If you were doing low impact before,

00:13:38

you can spice it up by lifting your hands upwards like-so.

00:14:06

Crab toe touches are next.

00:14:08

We're touching the opposite feet with your hands.

00:14:10

Your arms might be burning right now,

00:14:13

but you can do it!

00:14:14

If you need to rest for a few seconds, it's okay!

00:14:16

Take your rest and get back on it.

00:14:46

Alright now flip around and we've got groiners.

00:14:48

Just two more exercises to go guys!

00:14:50

Take a big step, or hop to the side,

00:14:53

then back to the middle, then to the other side.

00:14:55

This can be difficult for those who don't have hip mobility.

00:14:58

So if that's the case, you can try the low impact.

00:15:00

Don't quit now!

00:15:01

Just do the low impact if you need a small break.

00:15:26

Great work guys!

00:15:27

Stand upright, and we're going to end the workout here with some high knees.

00:15:30

Let's do this.

00:16:02

And that's the workout guys!

00:16:03

I hope you had a good sweat.

00:16:05

Stick with the schedule and you're gonna get stronger each week.

00:16:08

Smash that like and subscribe button,

00:16:10

so this video reaches more people,

00:16:12

and I'll see you in a cooldown, or the next video.

00:16:15

Bye!

Description:

Start your 2021 new years resolution with a new flat stomach challenge! We've got 8 brand new episodes in this 28 days program. Please smash that like button for me, and drop a comment below with how you go each day. ✚ Free Program Schedule https://chloeting.com/program/2021/flat-stomach-challenge New Warm Up Routine - https://www.youtube.com/watch?v=j6C-6F6dr-4 Ep 1 - Full Body - https://www.youtube.com/watch?v=CPI_Ve7vsHs Ep 2 - Abs - https://www.youtube.com/watch?v=fWdbo0i8v9g Ep 3 - Upper Body - https://www.youtube.com/watch?v=iN-AEOs9rzc Ep 4 - Booty - https://www.youtube.com/watch?v=D_IfSPyTwRE Ep 5 - HIIT - https://www.youtube.com/watch?v=j5SHMJ6mUoA Ep 6 - Lower Abs - https://www.youtube.com/watch?v=K34wxKQT9pY Cooldown - https://www.youtube.com/watch?v=iapsX8jB7k8 ✚ Free Recipes https://chloeting.com/recipes ✚ SHOP MY MERCH! https://store.chloeting.com/ ✚ Sponsor this channel https://www.youtube.com/chloeting/join Sub to my 2nd channel https://www.youtube.com/channel/UCBrcDabYtwbR1VIhwH5efZA?sub_confirmation=1 ✚ My links https://www.facebook.com/unsupportedbrowser https://www.facebook.com/unsupportedbrowser twitch.tv/chloeting https://discord.com/invite/chloeting My Spotify Playlist https://open.spotify.com/user/s17162aerlbfj7cpsvv48spyx ✚ My Equipment https://chloeting.com/equipment ✚ Music by San Holo - I Still See Your Face (Hundaes Remix) Watch: https://www.youtube.com/watch?v=ThoBhh6IG98 Download / Stream: https://www.linkfire.com/ San Holo - Still Looking (CESQEAUX Remix) Watch: https://www.youtube.com/watch?v=OfOhY2sBV24 Download / Stream: https://www.linkfire.com/ Music provided by Monstercat: Dallas & BEAUZ - Outerspace https://www.youtube.com/monstercat https://www.youtube.com/monstercatinstinct Music provided by Monstercat: inverness & William Bolton - Lost My Mind https://www.youtube.com/monstercat https://www.youtube.com/monstercatinstinct Track: Someone Else & IMMENSE - Hold On To Me Music Provided by Magic Records Listen To The Original: https://www.youtube.com/watch?v=HUeDrqQNOwo Free Download: https://fanlink.to/et8B Usage Policy: https://magicmusicllc.com/ Track: Unknown Brain - Hollywood Perfect (ft. NotEvenTanner) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://www.youtube.com/watch?v=l6IcWZHico8 Free Download / Stream: https://ncs.io/HollywoodPerfect Track: Unknown Brain - Jungle of Love (ft. Glaceo) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://www.youtube.com/watch?v=ohymkBe4zhg Free Download / Stream: https://ncs.io/JungleofLove Music Cadmium - No Friends (feat. Rosendale) Free Download - https://fanlink.to/cDpV ✖ Cadmium https://www.youtube.com/c/Cadmiumsound https://www.facebook.com/unsupportedbrowser https://www.facebook.com/unsupportedbrowser https://cadmiummusic.com/ goo.gl/EhKdX5 - Spotify ✖ Rosendale https://www.facebook.com/unsupportedbrowser https://www.youtube.com/RosendaleSings https://www.facebook.com/unsupportedbrowser https://soundcloud.com/Rosendale IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video's meta data for discovery due to how the algorithm is like. This isn't anything new. Most people who've been watching YouTube for years would understand this. If you're unhappy and get triggered by this, well, this channel isn't for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that's not going to change. Having said that, it doesn't mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You're not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I've explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don't take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time. When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you're not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.

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