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All videos are 30 mins or less. This means that all workouts can fit somewhere into a busy day. If you find more time during the day you can increase your workout to an hour; there are many videos on youtube that provide great 1 hour workouts.

You should listen to your body. If you are fatigued or have muscle pain you should take it slow, especially at the start of your journey. Gradually ease yourself into this journey, this means that you will not burn out as quick.

Don't just focus on cardio, great weightloss can also be achieved with workouts such as pilates, and if there is time you should also incorporate weight training into your week.

Lastly, don't go too hard on yourself, you should find enjoyment throughout your workout and a feeling of achievement, and remember, if you are feeling low in mood, a workout will always lift your mood due to the endorphin you are releasing!

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Start your week strong!

Full body workouts are a great way to start the week before you move onto more specific workout for different muscle groups. This allows you to move the full body with lots of different exercises targeting the WHOLE body.

Happy Monday!

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25 MIN FULL BODY HIIT for Beginners - No Equipment - No Repeat Home Workout

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Starting Tuesday with a more targeting workout!

This legs and glutes workout is a short and sweet video targeting the whole lower body.

When working on the legs and glutes make sure to focus on;

Squeezing your glutes at the top of each movements.

Engage the core during the whole workout.

DON'T arch the back on the movements, keep your lower back tucked and in a straight line with your neck.

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20 MIN LEGS + BOOTY PUMP - Lower Body Workout without Equipment - No Repeat, Home Workout

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Let's burn those calories!

A great way to enter into Wednesday - CARDIO.

Cardio is the main workout which will assist your weight loss. Cardio can be difficult, the most difficult workout if your stamina is low, but it is all about focusing on your breath and knowing when to take a small break during the exercises.

REMEMBER

If the exercises are too hard to start with, you can adjust the movement to YOUR ability. For example;

Burpee - normally performed with chest all the way to the floor and jumping through each movement.

Instead - Take the movement to high arm plank, and step through the movement instead of jumping.

Have fun!

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30-Minute Cardio and Core Workout (No Equipment) | Zero30 Day 9

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Recovery is crucial for muscle recovery especially if you have newly started your fitness journey, as your body may not be used to so much movement.

Practice these exercises on your off day:
- 10 min yoga flow (find video attached to SUNDAY)
- Foam rolling sessions
- Light walking
- Deep breathing exercises

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Trying to fit in 10,000 steps a day may seem to be hard to achieve, especially if you are busy during the day. However, walking is the best and most efficient way to drop weight and maintain weightloss.

Ways in which you can fit in 10,000 steps per day -

- Walking to work rather than using a vehicle, if possible. If not, when going somewhere, walk rather than using vehicle.

- Break the steps into parts, for example; 5,000 steps in the morning, 5,000 in the evening etc.

Getting the steps in everyday can be hard, keep motivation up even on down days, the results you achieve will be worth every step you took.

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Welcome to Thursday and welcome in toned arms!

Arms may seem unimportant and unnecessary, however it is a great way to incorporate mind control in your workouts. This workout will leave you with great arms and an even stronger mind and willpower!

Focusing on less exercises but for a longer amount of time is impactful on the muscles that you are using. The muscles are able to become familiar with the movement during the 1.30 minutes, therefore leading to a more efficient toning method.

Try it out!

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15 Minute Arm Burnout (weightless upper body workout)

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Pilates time!

Pilates may come across as boring or non efficient, however, it is one of the most reliable form of exercise you can do to help with weightloss, and further on maintenance and toning.

Pilates focuses on the full body, each exercises targets more than one muscles group at a time even when you cant feel it.

Keep up the good work!

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30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment)

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Your'e nearly there!

Ab time. Abs are crucial in the assistance of becoming stronger and more toned. Keeping the body moving will always be the best way to lose weight.

BUT

Don't give up. Abs can be painful and you feel like you want to give up. Just like your arm workout, the pain means that you are working all of the right areas and you will only see results much quicker.

NO pain NO gain!

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20 Min ABS WORKOUT at Home [NO EQUIPMENT + NO REPEAT] Caroline Girvan

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It's REST DAY!

Do what you need in order to recover properly after a week of non-stop exercises. This is your timer to listen to your body and see how you are feeling. Maybe you feel aches and pains, this is totally normal, in order to help assist these pains you can try out yoga, which will stretch and help all of those aches that you have.

BUT REMEMBER

This is your rest day, you don't need to do anything, you can stay on the sofa and chill for the whole day, its totally up to you, just remember the work you put in will be the results that come out at the end.

Do what you need!

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Yoga Full Body Stretches for Tension and Sore Muscles

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Document your journey!

Take weekly progress photos and measurements.

This way you are able to compare where you started and where you now!

Takes notes on clothing that may not fit you comfortably right now; make this a small goal as your clothing is the best representation on what you have lost.

NOTE: Record your start weight on the scales, however, do not think too deeply about the numbers on the scales as this could also represent your muscle mass, so it could become hard in order to focus properly on your weightloss journey.

DON'T FORGET

Small progress each day leads to big results!

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It is easy to forget to drink lots of water during your day, however, water is a great way to lose unwanted fat!

Being hydrated throughout the day allows your body to flush out fluids that may be stuck in certain places of your body; Water Retention.

During the day we should be drinking 2-3 litre's of water, A LOT!

Things to help -

Carrying a 1 litre bottle with you WHEREVER you go.

Breaking it up into parts during the day, for example;

500ml as soon as you wake up.

500ml between breakfast and lunch.

500ml between lunch and dinner.

500ml in the evening.

LAST POINT

Drinking this amount of water will make you feel full, which means you will not have the urge to snack or have a big meal!