The video is a 20-minute morning workout for fat loss and toning, specifically designed for beginners. The workout consists of 10 exercises:
1. High Knee Raises: 20 reps per leg, 2-3 sets
2. Dand Baithak (Squats): 12-15 reps, 3 sets
3. Mountain Climbing: 20 reps per leg, 2-3 sets
4. Push-ups: 10-15 reps, 3 sets (modified for beginners)
5. Jumping Jacks: 20 reps, 3 sets
6. Leg Raises: 20 reps, 2 sets
7. Butt Kicks: 20 reps per leg, 2-3 sets
8. Plank to Push-up: 15-20 reps, 2-3 sets
9. Step Burpees: 10 reps, 2-3 sets (modified for beginners)
10. Crunches: 20 reps, 3 sets
The workout is designed to be done in 20-22 minutes, with a timer recommended to keep track of time. The exercises are meant to be done slowly and steadily, with proper breathing and form. The video is intended for both men and women, and is a beginner-friendly workout that can be done outdoors without any equipment.
Here are the key facts extracted from the text:
1. The video is a 20-minute morning workout for fat loss and toning.
2. The workout is designed for beginners.
3. No gym or equipment is required.
4. The workout consists of 10 exercises:
* 1. High Knee Raises
* 2. Dand Baithak (or Squats)
* 3. Mountain Climbing
* 4. Push-ups
* 5. Jumping Jacks
* 6. Leg Raises (for abs)
* 7. Butt Kicks (for hips and hamstrings)
* 8. Plank to Push-ups (for core and body strengthening)
* 9. Step Burpees (modified for beginners)
* 10. Crunches (for abs)
5. Each exercise has a specific number of repetitions and sets:
* High Knee Raises: 20 reps (10 each leg) x 2-3 sets
* Dand Baithak/Squats: 12-15 reps x 3 sets
* Mountain Climbing: 20 reps (10 each leg) x 2-3 sets
* Push-ups: 10-12 reps x 3 sets
* Jumping Jacks: 20 reps x 3 sets
* Leg Raises: 20 reps x 2 sets
* Butt Kicks: 20 reps (10 each leg) x 2-3 sets
* Plank to Push-ups: 15-20 reps x 2-3 sets
* Step Burpees: 10 reps x 2-3 sets
* Crunches: 20 reps x 3 sets
6. The workout should be completed within 20-22 minutes.
7. A timer is recommended to keep track of the workout time.