Yatinder Singh introduces a special workout video designed for individuals who cannot or do not want to go to the gym. The workout, consisting of 10 exercises, can be done at home, at work, or in a park, and only requires 15 minutes per session. Each workout should be repeated for 21 days for maximum results.
The exercises include:
1. High Knee Raises: To increase heart rate and blood flow. Perform 10 repetitions with each leg, for a total of 3 sets.
2. Jumping Jacks: To reduce body fat and build muscle. Perform 10 repetitions, taking a rest when the heart rate slows down, and repeat 3 times.
3. Mountain Climbing: To strengthen the abs, obliques, and body. Perform 10 repetitions with each leg, for a total of 3 sets.
4. Burpees: To reduce body fat and strengthen muscles. Perform 5 repetitions if you are a beginner, and repeat 3 sets.
5. Squats: To develop the quads, burn calories, and result in fast fat loss. Perform 10 repetitions with each leg, for a total of 3 sets.
6. Plank Walk: To tone the core, abs, obliques, and arms. Perform 10 repetitions of 3 sets.
7. Lying Hip Raises: To strengthen the lower back and glutes. Perform 15 repetitions of 3 sets.
8. Push-Ups: To develop the upper body. Perform 8 repetitions of 3 sets. For those who can't do push-ups, a variation called Knee push-ups is suggested.
9. Butt Kick: To develop the hamstrings and glute region. Perform 10 repetitions with each leg, for a total of 3 sets.
10. Leg Raises: To reduce belly fat and strengthen the core. Perform 10 repetions of 3 sets.
After the workout, Singh encourages viewers to share any difficulties they face while performing these exercises and to subscribe to the channel. He also thanks Mrs. Sargam for her contribution to the video.
Here are the key facts extracted from the text:
1. The workout video is for those who do not want to go to the gym or are unable to take time out of their busy schedule for the gym.
2. The workout video is also suitable for housewives who don't get time for themselves after their families.
3. The entire workout will not take more than 15 minutes.
4. The workout will help in reducing belly fat and overall body fat.
5. The workout will help in toning, conditioning muscles, and improving joint mobility.
6. The workout needs to be followed for 21 days to see the benefits.
7. Mrs. Sargam is assisting with the workout to demonstrate how to perform the exercises properly.
8. The first exercise is High Knee Raises, which will increase heart rate and blood flow.
9. High Knee Raises should be done with 10 repetitions on each leg, 3 sets.
10. If unable to raise the leg high, one can support the leg with hands for stretching.
11. The second exercise is Jumping Jacks, which will help reduce body fat and build muscle.
12. Jumping Jacks should be done with 10 reps, 3 sets, with a rest in between.
13. The third exercise is Mountain Climbing, which will strengthen the abs and obliques.
14. Mountain Climbing should be done with 10 reps on each leg, 3 sets.
15. The fourth exercise is Burpees, which will help reduce overall body fat and strengthen muscles.
16. Burpees should be done with 5 reps, 3 sets, for beginners.
17. The fifth exercise is Squats, which is important for the development of quads.
18. Squats should be done with 10 reps, 3 sets.
19. The sixth exercise is Plank Walk, which will tone the overall core, abs, obliques, and arms.
20. Plank Walk should be done with 10 reps, 3 sets.
21. The seventh exercise is Lying Hip Raises, which will strengthen the lower back and glutes.
22. Lying Hip Raises should be done with 15 reps, 3 sets.
23. The eighth exercise is Push-Ups, which is useful for overall upper body development.
24. Push-Ups should be done with 8 reps, 3 sets.
25. A variation of Push-Ups is Knee Push-Ups for those who can't do regular Push-Ups.
26. The ninth exercise is Butt Kick, which is good for hamstring development and glute region.
27. Butt Kick should be done with 10 reps on each leg, 3 sets.
28. The tenth exercise is Leg Raises, which will help reduce tummy and strengthen the core.
29. Leg Raises should be done with 10 reps, 3 sets.
30. The workout can be done anywhere, at home, office, or park, without any fancy equipment.