BURN 500 CALORIES with this 20 Minute Cardio Workout | HIIT Workout At Home

Get ready for a 20-minute cardio HIIT workout. Great if you are trying to lose weight and burn fat.
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▸ Cardio HIIT Workout
▸ Time: 20 Min
▸ Intervals: 45s On / 15s Rest
▸ No Equipment
▸ Calorie Burn ~ 500
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[@Nobadaddiction]

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[@schneiderdoom2960]

I have had a depression for five years now.. Quit smoking yesterday and did this workout today. This was the first time i genuinly smiled in months. I can't remember feeling so free and happy. Thank you!

[@icarlybutwithoutcar899]

So happy for you😍

[@snigdhasingh7161]

Lots of love and strength to you

[@gyanshreemishra1186]

I'm so happy and proud of u even tho I don't even know u!!!!

[@blodyn7802]

I'm so proud of you! This is my starting point to work my way out of my depression- we're in this together!!! I believe in you!!

[@alisashlmr]

I‘m so proud of you 🤩🤩

[@EC-ig7xt]

This workout is a HIIT workout, key work: HIIT you will not burn 500 calories while you’re so the workout but you will continue to burn calories after and it will boost your metabolism so yes you will burn 500 calories over 24 hours with the after burn effect.

[@Buffalosabskis]

After burn only accounts for a small number of calories even in intense weight training. Like about 50 calories. Cardio pretty much only burns the calories during the time you have your heart rate elevated. Once it goes down the workout is no longer having an impact on metabolism. Adding muscle burns calories because maintaining a LB of muscle compared to a pound of fat takes 20 more calories a day. So if over the course of 5 years a person adds 10LBs of muscle they can technically eat 200 more calories a day than if it was fat. This workout burns what a heart rate monitor says, minus the calories of just siting for 20 minutes, plus about 15 for after burn. It depends on the shape of the person, age etc.

[@grondlegger939]

Ty for explaining, I never knew what HIIT meant even tho I've been working out for 3 months now lol

[@cindycenora286]

I know everybody would burn a different amount of calories. But the gap is way too huge. I only burn 175 calories. It would be acceptable if you stated 300 instead of 500 calories. Thanks.

[@brittb645]

Ugh this is so wrong and it's just going to frustrate the people it misleads. You can hardly burn 500 calories in an hour, nvm in 20 minutes. This afterburn nonsense is going to prevent people from reaching their goals.

[@xLonewolf]

@@brittb645 Exactly, it doesnt. And this is not HIIT. I barely broke a sweat, and that was with skipping all the breaks too.

[@sofiatheworst9676]

Me: does a sit up My heart: if you don’t stop, I will

[@lara_laspitusa]

Jajaja same

[@brightstudio973]

Lol 😂

[@MsMoneyonMyMind]

😭😭

[@serenearana128]

LOL

[@kenziesavage3735]

HAHAHA 😭😭😭😭

[@adaolisa9974]

It is very effective. No matter how many calories you burn. I've been doing their workout since January and my body is in way better shape. It burns like hell and if you do it 5 or 4 times a week. You will definitely see results

[@pelinozden4230]

hi :) which workout videos did you do ?

[@nitashaagarwal1875]

Thanks🦋💫

[@adaolisa9974]

@@pelinozden4230 this one

[@meaganelizabeth420]

It's true this whole workout channel actually helped me a lot along with some other pilate exercises separately. I noticed I lost a lot of inches more than pounds! And feel like I have so much more energy than I used to.

[@sofiatheworst9676]

do u do just this

[@isamunhos4542]

Couldn't finish it the first time. Finished the second time and could barely breathe. Third time was okay. Fourth time I could do other 10-15min exercises after this. DON'T GIVE UP! Your body will get used to it!

[@ernalcrow3559]

Rlly I'm 11 and I finished it 1st try I wanna do this work out to build up my stamina cuz I run for 2 minutes and loose breath

[@rtxanims]

@@ernalcrow3559 did you find a way to build stamina? i’m 11 yrs old to

[@freddiealexander7168]

Agreed! I’m coming from a place of being horribly unfit (especially after covid) and could barely do the ten minute videos, now it’s a few days later and today I have done the 10 minute abs video, the 10 minute 200 calories HIIT video, and this video twice all in one day! Takes time and effort and a willing to be able to throw up if you accidentally over exert yourself (as I have done before)! But you will definitely get there! Heck, I can even see some definition on my arms! Though it’s worth noting that I am also on a controlled diet which probably excels visible progress

[@diordior_]

​@@ernalcrow3559 samee I think it's cuz I'm overall really sporty and I'm a swimmer

[@aprilart1234]

Thank you for this comment it motivated me to continue!! I couldn’t finish it first try but did it second too!

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@shresthahaha]

You too sweetie!

[@felicity1111]

Thanks girl I needed this!

[@mayannaise77]

omg thank you i needed to hear this these days

[@sucrainee5608]

Thanks, now I need to stop scrolling through the comments lol

[@abc123-p1i]

thank you so much

[@stocazz3626]

Guys, with this workout you're probably not gonna burn 500 calories "instantly"(during workout), but later with time. This is cardio, it's supposed to help your cardiovascular activities and boost your metabolism.

[@HIITtheGROUND]

completely agreed.

[@tamaras2126]

Hi I’m still kinda young so I don’t know much abt working out. So does this help build muscle and does it help with face fat?

[@Riddler449]

@@tamaras2126 Actually it just strengthens whole your body and maybe little bit improves your muscles. And yes if you burn fat on your whole body then you will also burn face fat

[@tamaras2126]

@@Riddler449 Ohhhh I understand thank you!!! Have you been doing this workout? And did it help you?

[@sabrinaavolio4952]

@@tamaras2126 I just did this workout for the first time but I’m knowledgeable so let me tell you. Yes, this workout is good and affective but only if your consistent and also eat well. Sorry to have to say the hard truth but eating healthy is key, exercise is step two. I’m also quite young (in my early teens). If you want to build muscle you HAVE to lift weights. Good luck and I hope you succeed!

[@your_royalhighness]

0:19 4 climbers 2 jacks 1:10 crunch w/ knees up 2:19 High knees side to side 3:19 V hold 4:19 crunches 5:19 jumping jacks 6:19 low plank hold 7:47 squat pulse 8:48 Glute bridges 9:49 half burpees 10:48 heal touch 11:48 180 squat jumps 12:49 knee pull in 13:48 Around the world (R) 14:48 Around the world (L) 16:17 Run in pace 17:17 Squat twist 18:17 Sit up and Punch 19:17 Swim on land 20:17 Russian twist 21:17 Walk out + Knee push up 22:17 Arm circles 23:16 High plank knee taps

[@naki-ig3ld]

OH MY GOODNESS I THOUGHT YOU MEANT 180 SQUAT JUMPS LITERALLY

[@Enhatayo]

😂​@@naki-ig3ld

[@ĒvǎņØ_öç]

I was pretty overweight and unhappy so I decided I needed a change then I found this video about 6-8 months later and now I am happy in shape, athlete and a runner. Since I never gave up I achieved my goals. Thank you!

[@fatimalachhab-ng8tp]

im proud of u , wish I can do it

[@ĒvǎņØ_öç]

@@fatimalachhab-ng8tp Thank you! You absolutely can do it too. It starts with small steps and a commitment to yourself. I believe in you! You've got this!"

[@pameladas3019]

Did you lose lower body fat as well?

[@ĒvǎņØ_öç]

@@pameladas3019 Yes, I lost fat on my whole body

[@NicolaTrubkiewicz]

Did it bulk you up or just slim/tone you up?

[@akss4342]

I'm a teen that's struggled with body image ever since I've started gaining weight recently... i hope this helps boost my mood!

[@BetWithBeth]

It will! Just keep at it even though it’s hard and sometimes you don’t wanna force yourself even for 5 minutes!

[@cherishsam2954]

Have you gotten any results now

[@citrineandmelody2829]

Ok I've been down the same path that you have. I'm a girl and I'm still a teen but I struggled with body images a year ago and let me tell you that is not the type of life you want to live. Gaining weight is normal, as long as your doctor says that you're healthy you shouldn't be concerned about it. Here's some things I want you to remember: 1. ALWAYS eat three meals a day. Don't skip any. It's better to be happy than skinny. I used to fight with my mom and cry every morning over eating a piece of toast, trust me, ITS NOT WORTH SACRIFING YOUR RELATIONSHIPS TO BE THIN. 2. Do MODERATE exercise, no more, no less. By moderate I'd say one of these types of videos per day, two if you're feeling restless. Overexercising isn't only harmful to your body, but you can also damage your mental health while doing this. Imagine all the time you've spent exercising while shamefully looking down on your stomach. In that time, you could've been talking to your friends or family. Don't get me wrong, exercise is definitely good for you, but only to a degree. 3. Try to gain confidence. If you have a mirror at home, try to look in it every day and find things you like about your body. For the parts of your body that you're insecure about, try to be grateful for the things that body part can do for you. Here's an example: Instead of thinking, "My thighs are so big, I really need to lose weight", try thinking instead "I'm so grateful that my thighs work hard every day for me to be able to walk". I know the road you could go down and it isn't worth it. You deserve to be happy and secure with your body, no matter its size. I am always here for you if you need to talk

[@Itsme-yd1st]

Same my friend keeps commenting on my double chin and that I’m getting fat and I don’t even see it but it made me insecure so I’m gonna hang out with her once I lose weight(I’m that Typ that can’t say no to ppl so telling my friend I don’t want that is rlly hard for me like expressing my feelings)

[@Diver-y8t]

I feel you

[@d3mongirlp253]

I’m currently doing this workout while sick and let me tell you, your gonna have a hard time breathing while doing it. So don’t push your self to much, you are allowed to take a longer break.

[@bird.573]

I keep throwing up after 😅

[@allysongnz]

same i can’t breathe well 😩

[@ayeshahabeeb6654]

It's very effective, I did it for almost a week and my collar bones are visible and also can see the changes in my face shape besides the body got toned very well. Thank you very much🌸

[@neelamasim4561]

Really does it work?

[@minttumaaria]

@@neelamasim4561 yeah

[@annacluzel6164]

Did you be careful what you ate? Your diet ? (Sorry if you don’t understand what i say, i am french)

[@azalea.x]

@@annacluzel6164 it depends on your body type but watching what you eat helps speed up the process so I definitely recommend it

[@iamheath7]

Try running if this doesnt work, it burns so many calories so fast around 115 calories per mile ran

[@tartasauuce]

I'm seeing a slight difference after only 2 days! I'm also on a diet hoping to get skinnier by the end of winter break. Go get your glow up!

[@Yagmur-tx8ln]

yeeeees same!!

[@nichyuu]

dont go on a diet, change your eating habits if you can as a diet is only temporary

[@idk-vv9mq]

@@nichyuu A diet is good to lose weight though: a calorie deficit. It's really the only way to actually lose WEIGHT and then you can focus on lowering body fat percentage through strength training and cardio together.

[@nichyuu]

@@idk-vv9mq yeah id rather not put the word diet though because diets a temporary i think its better to see a diet as changing your lifestyle instead of a period of time where u do change it then go back to how u were before the diet. But ive already started! :D im starting to change my lifestyle for the better, slowly im doing it- ive gotten back into sports after my injury and im a lot happier ^^

[@tartasauuce]

it's been a week since I started working out and I'm seeing a difference already! I'm able to wear all my shirts without them feeling tight and just overall I feel so light. Doing this workout along with a diet and it does wonders!

[@maryamammar2996]

Did you workout everyday?

[@sarah.star_shrk]

whats your diet?

[@jannet2737]

I underestimated this workout as the exercises looked fairly manageable but at the end i was out of breath and got a good sweat! Good workout Thank You!

[@loryeoe]

When I started the clip, I didn't feel like I could complete it all, and I told myself I'll stop when I feel tired, but when I started, I forced myself to finish the exercises. Finally, I finished and I feel strong and accomplished. It doesn't matter if I get quick results as much as I feel happy when I finish the exercises.

[@shayla1410]

I have been doing this workout for 2 months now, and i have lost a total of 27 pounds. This workout always gets me sweating but i love it! Thank you!

[@jjamiyo]

did you only do it once a day? and did u do it everyday?

[@rosalim4871]

How many pounds are u ? And how long are u?

[@rosalim4871]

Did you only did this workout or also another

[@shayla1410]

I did it once a day 2 hours before I went to sleep.

[@shayla1410]

Just this one!

[@yennieeeeee44]

Octo-glow up📍 Started at: October 4,2024 Weight: 56.2 kg(BMI says ‘still’ healthy) Goal by the end of October: 50.9 kg Day 1:⚡️ Day 2: Day 3: Day 4: Day 5: Day 6: Day 7:

[@melissamoniz7387]

How's it coming on 🎉

[@aylinpolanco3485]

A short but effective workout. Perfect for when you are in a tight schedule. I loved it, did the warm up, this workout and the cooldown.

[@sneza2434]

I love the exercise, it was intense sometimes. I'm pretty fit, 172cm and 60kg, and I train regularly, so I burn 150cal, hopefully that gives you idea about calories if you are similar size. 😊

[@aatiquaafaque1030]

U are tall😅😅 i wanna be of your height 🥺

[@velvetdawson617]

these are pretty much the exact same mesurments as me! Thankyouuuu

[@Sarcasticbo]

I'm also 172cm and 60 kg 🙃🙃

[@karenhinojosa7601]

I'm 173cm and 62kg

[@suparnakandalgaonkar9490]

I am 164cm , 50kg and i am 13 years old

[@EmilyLin-ur9cf]

Doing this daily for 2 weeks (eating normally, drinking a gallon of water a day and walking 10k steps when i can) I lost my best friend to death two days ago and decided working out will help me feel better and also achieve my goals Day 1: 132 pounds, finished! Day 2: Day 3: Day 4: Day 5: Day 6: Day 7: Day 8: Day 9: Day 10: Day 11: Day 12: Day 13 Day 14:

[@balvey.s]

Pls update

[@julijabarisic4131]

This is my day 2 of doing this and ill try to do this 4 times a week and ill update you in a few months. Im currently 61,5 kg and 165cm and my goal weight is 55kg. wish me luck on my journey:)

[@schneiderdoom2960]

we have the exact same weight and height. I started today and just completed my first. Wish you the best and you can do it! Looking forward to hear your updates. You got this!!!

[@urworstnightmare5142]

good luck

[@melindapamuk7857]

Coucou j’espère que tu pourra traduire je suis française et j’ai le même objectif que toi 63 kilos 1m58 je veut faire 52 55 j’espère vraiment réussir j’attend de t’es retour bon courage

[@AAHAHHAHHHHHH]

Replying so I can see your results 😅

[@AbdulBasit-cs9ue]

Buddy All the best hoping that your reply will be the positive sound and encouraging wish you all the best

[@lauriedibrina5060]

The number of calories burned is dependent on your weight, the amount of muscles vs. fat, etc. So it’s different for everyone. Highly doubt this short workout burns 500 calories. But what’s important is to exercise, move your body, hydrate, eat healthy and get quality sleep.😄

[@agnesnorsvanes]

Maybe it burns 500 calories over time, and not all at once. I’m not sure

[@laurcoelho]

That's exactly right, the workout burns the 500 calories over time not all at once like other workouts.

[@Tasha25681]

Thank god for these people who take the time to put themselves out there and plan every video. You really are making a difference to the world. Thank you.

[@gigit1404]

This workout was hard and does give you a great sweat. What’s great about this is that I’ve never done a better workout in my whole life other than this one. You feel so great, happy, and refreshed right after this!

[@PoliceTop-do3lw]

I did it everyday and the results are extraordinary however, don’t worry about suffering everyday cuz your stamina and strength will get better and you can see the improvement however I recommend resting 1-2 days if you feel aching or tireless

[@nasrinesaid]

This workout hits diff. I needed to burn some calories and wauww what a result. This is the first productive but easy workout I found.. KEEP GOING EVERYONE

[@Ky-vg2om]

Day one: the mental block before doing this is crazy. I haven’t worked out in a while so I want to get back into a routine. Finished! Ended it with a good stretch, thank you for the video! Day two: finished strong, every time I do this workout I feel happy and proud that I did it! Day 3: today I did this earlier than I usually do so Jess struggling just a little bit, I’ll be better tomorrow!

[@nykaylaterrell8921]

come back!

[@briw2668]

Did u ever finish this

[@Nadii.chiccc]

It is only 100 calories for my body type. But I don't care 'cause it burns a lot and I feel so good after it :)

[@suzy3218]

How do u know it is 100calories??

[@NNOR-yk7zn]

@@suzy3218 by smartwatch

[@Ready4ChangeRU]

I only burned a little over 100 calories too

[@Buffalosabskis]

That’s because if a person is not overweight even intense cardio like running only burns 10 calories a minute. This is good because it can help with some muscle tone combined with some cardio. A person does not need to burn a ton of calories to stay in or get in shape. It’s all calories in vs out. Cardio after a basic point is not magic. It still makes you feel hungry. I use cardio for health and just eat less calories than when I used to play sports etc. I feel the same and weigh the same.

[@vinniewifeu4059]

@@Buffalosabskis i am overweight 66kg 157cm so how much u think I’ll burn

[@zozo-o2z]

Day 1: done feel good Day 2: so proud I came back done Day 3: done feel way better than usual proud ofc Day 4: was gonna black out since I didn’t eat so took a break and ate an orange then finished feel good Day 5:rest I was really sick and caught a cold Day 6: sick Day 7: sick Day 8: my cold completely ruined my plan so im going to restart it probably next week im terribly ill but i must say just in 4 days of working out i saw a huge difference definitely recommend!

[@evacoda188]

Hey so with these workouts you should usually do them 2-4 times a week, everyday is too much especially for a beginner :) But if you feel like doing them every day then go for it

[@zozo-o2z]

Thank you but I prefer doing them everyday as it really makes a difference also my body is fit enough to do these everday, thank you though you made me feel good about myself

[@quynhanhphamnguyen9676]

So here is the journey, please help me not to lose track. This is the ever FIRST exercise that I commit to do every day. Day 1: I finished just 50% of this exercise, because my heart beardly handle it and my ear went numb. But I sweat soooo much, I can see this is gonna work and take me to my best self. I am definitely coming back.

[@bisbae]

How is it going?

[@edenn555]

make sure to go do it if u haven’t today!!

[@quynhanhphamnguyen9676]

Omg, I haven’t done any yet since the first day due to my upcoming midterm exams. But you all got me. I promise I will finish this today and update the result right away

[@mayammmmmm9488]

roooting for you!

[@quynhanhphamnguyen9676]

Hi, sorry for the late update, last night I tried my best to hands on the exercise and I was toooo tired to update right away. Yesterday, I tried to complete at least 80% of the exercise to compensate for the days I didn't take. And I did itttt. But after that I barely breath, and my legs went numb, I had to take a rest for 10 mins to get back to normal. But I am proud of my self and really appreciate all of you keeping me in track.

[@korekiyoo]

Ive done this workout for 2 weeks now (with some breaks) and it actually works. I can see the results and also i feel much healthier and stronger. The first day was exhausting and i couldnt even do the v-hold, now i can do it easily. I also changed my eating habits a bit, meaning that i just started to eat less. I think i lost around 5 pounds now!

[@illusions2168]

Did you lose five pounds in just two weeks after doing this workout everyday?

[@mathildeaudrain2389]

Do you still doing this exercice 1 year after ? :) I did it today after a long break and it felt really intense and great, i'm curious about the results of this workout if I do it like 3 or 4 times per weeks

[@jessicachristie8439]

I like this as it's got Toning exercises for the whole body with little bit of cardio, good for days when you don't want to go too hard on the cardio or strength. Good for recovery days if you have over done it day before but still want to get some exercise in.

[@dudydude3287]

There's no such thing as toning, since you can't spot reduce fat, but you can build muscle or reduce fat. That makes muscle pop out more

[@greysubs333]

recovery day? i could barely finish this, i was so tired and sweaty afterward

[@jessicachristie8439]

​@@greysubs333do it consistently for a few weeks at least 5 x a week and it will get easier, still works a sweat. Hiit is great at getting you fit fast.

[@maritzange4212]

what do you do on the other days?

[@jessicachristie8439]

@@maritzange4212 hit training from nobad or demi martin. I get my heart rate up a bit more or I do harder moves. Anybody can build up fitness. I started from struggling during every move to training nearly every day. I've been doing nobad workouts for 3 years. Now I do more weights less aerobic and I have a couple rest days.

[@lvperla]

For everyone that wants to know much you actually burn is around 100-250 calories !!!

[@Okalynn]

It might br a little different for everyone but thats still a really good job so, good job! :D

[@kyle3554]

it actually helps in the long-run. helps with your metabolism so you burn more than you normally would after the workout is done.

[@TemiladeSoyoye]

yeah only got 162 out of it

[@satriaprinting2935]

Its better than 0 calories

[@LillyRie]

How do you know how much you burn from it?

[@leylaall5338]

It is only 200 calorie. But it is effective . Love it

[@arabellapichette7]

Yeah same! Good workout tho

[@gptempo]

How did you know it is 200?

[@milenanunu19]

@@gptempo u can know how many calories u burn with an apple watch or any type of smartwatch

[@roseanesilva1394]

Verdade

[@suja6852]

Thanks for saying this. We could plan our workout accordingly.

[@towerg5178]

I love this workout. When I first did it, I added jumping jacks in place of 4 of the workouts that were hard, and didn't finish all of the moves. The second time I replaced 2 of the moves, but finished everything. Today (3) I finished every move, and didn't replace any moves, I also added a .6 mile on a very steep incline run, and some stretching at the end. STICK WITH THIS BECAUSE IT WORKS!

[@Artsy_393]

I was 58 kg before , 5 feet 3 but im just 11 year old girl now 12 , i was having breathing troubles 9 months before and cant climb one floor and habit of overeating, but one day i decided to be healthy, after having diet , workouts, walking i lost 9 kgs , now 49 kgs now feeling confident and the best , i never find a workout consistent as nba , thanks

[@naki-ig3ld]

Wow, i want to be like you, im 12, 5’0 and 58kg im trying to reach 45kg but I seriously just cant, do you have any further tips?

[@ellishani1739]

@@naki-ig3ld hi I’m 14 5’2 and 44 kg and honestly it’s just healthy food and walking everyday and exercising and healthy lifestyle

[@ellishani1739]

@@naki-ig3ld and please remember it’s a progress and you’re perfect

[@naki-ig3ld]

@@ellishani1739 i really want to be like that and i swear ive left junk food but my family just keep serving us unhealthy food with sm grease oil and deserts with disgusting amounts of sugar i dont know what to say reallt

[@ellishani1739]

@@naki-ig3ld my family is like that also I try to make my own food and in any meal have 1/2 of the plate vegetables or on the side and just eat the veggies first

[@rekalogic]

I am a 21 yrs old woman and I have burned 209 calories DURING THE WORKOUT! and I feel it was the perfect start for me and I have more energy to countinue my daily workout routine. Thank you, I am sweaty and more motivated :D

[@loppyster3735]

Did u do the whole workout, or did u take extra breaks?

[@rekalogic]

@@loppyster3735 I did the whole workout!🤗

[@iate51kebabs]

It is a HIIT exercise, so I'd assume you would burn more than 200 calories after the workout right?

[@qannicc]

wait, in the title it says 500 calories this a whole scam besides how do you measure how many calories you burned

[@rekalogic]

@@qannicc with my watch ⌚

[@lippy1561]

First time trying one of these longer workouts, used to struggle through a 10min and I’ve gotta say this was actually very doable! Loved it and feel pretty pumped and ready for a good jog

[@cilsdhreniuc8419]

Hi from Romania!!! I must comment that I made it just half of the video BUT what is new to me is that your exercises are not boring at all. I am the kind of person who gets bores quikly but not this time. Thank you for this video!!!

[@manisharawat5585]

I Have been doing their videos for last 1 month i have lost 6 kilos and i really enjoy these videos you dont need to look at the screen constantly. Would really love if you guys could add a video for legs only.

[@arpiannu1548]

Did you lost 6 kg in one month?

[@pausali21]

This comment is so that I don't lose this video

[@ahelena2790]

I’ve been using this channel since January and my body is def toned and fit. My go to channel 4 times a week. This one specifically is my fav!

[@veera6469]

This is the first workout I've done in a looong time after like 2 years and I was literally about to give up after finishing the first exercise because I just felt like I was not able to do any more. I already shut down the video and was about crawl back into my bed but then I just stopped myself for a minute and thought about it; If I gave up now I would feel really shitty about myself cause I had not given my best and I knew that I could do better. I wanted to prove myself wrong so I gathered the right set of mind and started the workout over. And guess what? I finished the whole video and Im just so proud of myself and now I know that I'm able to do anything if I just tell myself I can do it. And so can you!

[@Advaitha_03]

Day 1 completed .. i will update everyday .. someone plz like to remind me

[@Itsrianadenise]

Update!🎉

[@muskankhan-ij8qe]

Update

[@londores1855]

*All the girls without sport bras when high knee coming* : 👁️👄👁️

[@cynthiamartin6669]

I just hold them with my hands 🥲

[@beulahmpilwenhlesikhosana8622]

I was holding them😅

[@gigispiteri]

the one good thing about being flat✨✨✨

[@ayaalahlou535]

Lucky me ! I am flat 😂😂

[@Flo-yy5wb]

Burnt 153 calories during this workout! It’s amazing and you can definitely feel the effects afterwards, will definitely being doing this regularly

[@Cocosimzz]

I loved this workout ! It’s month 2 and i breezed through this workout ! Nothing but sweat

[@Nobadaddiction]

You go girl! Great job! You know what they say, no sweat, no glory 😉💪

[@8699Mary]

i love the kind of workout! I love how you can watch the next exercise during the breaks, so the first few seconds of the exercise are not wasted! But according to my Apple watch, I burned a total of 145 kcal in the HIT program

[@lizzieevans617]

I love this channel! The music is great and the little voice is very motivating. But what i enjoy the most is there are some easier exercised between the harder ones which means I don't get out of breath or feel like i want to faint. 🤣 Keep up with the videos I'll be trying all the workouts!

[@anamariadumitru4045]

285 calories here

[@boobear9944]

I love the little voice too. The “I’m the best!!” At the end really lifts my mood and makes me feel great about completing it. It’s like having a little fairy on your shoulder hyping you up.

[@samanthatomarelli4152]

This doesn’t make you burn 500 calories but it’s still a good workout. I just had COVID and this was good for getting myself back into the routine of working out. The comments rlly need to chill…

[@soofeee8396]

I've done this workout for a week and it helped me improving my stamina... ❤

[@Shairisgarcia]

My first time doing this, I had to stop half way through because I was getting nauseous :( . Now it's my second time, and I was able to get through 2/3's of the video! I can't wait till I can come back and say I got through a whole set!

[@genesiscastro9299]

I weight 48kg and burned 122 calories. Maybe you will not burn 500 calories but this is an excellent abs and glutes workout! Definitely gonna include it on my routine.

[@emvvn.z]

This is a HIIT workout so you have burned 500 calories throughout the day even when you're at rest! This workout speeds up your metabolism system.

[@baylasanhamzeh1022]

​@@emvvn.z doesnt ur body already burn atleast 1000 calories each day without workouts?

[@jyotivira4060]

This was one of the best work out I did... Just one suggestion.. Kindly add 3-4 min warmup before you start... I m feeling so energetic n free after doing this workout. Thanks to whole team who is behind making this wonderful video...

[@Baegitte]

with all these comments about calorie measurement, I think it'd be great if the instructor wore a fitbit or cardio monitor to show actual measurement as a guide

[@Nobadaddiction]

Agreed! Actually we filmed 2 workouts this weekend and the trainers where wearing fitbits on both 😉

[@cbabylove5110]

mấy bạn muốn có động lực tập thì cứ nghĩ đến 1 vóc dáng mà bạn luôn muốn được như vậy,hoặc quyết tâm phải đẹp hơn đứa mình gét chẳng hạn.mình trước k tập nổi mấy bài tâp,vì mới đầu tập đau bụng nản lắm nhưng cứ mở váy vóc ra ngắm là lại có động lực.đến giờ bài nào cũng tập được hết.lần đầu cmt vì bài tập rất là hiệu quả và dễ tập .kết hợp thoa tan mỡ trước lúc ngủ lên phây búc tìm sumitn là ra t & n đó mình mua đó xài nhờ đó có eo mặc đồ bao đẹp. ❤❤❤

[@Kookieluv-g6y]

Starting to do by 18.9.23 along with intermediate fasting and cutting down sugar.. Current weight -69.75 Will share my result after one month..

[@anxmlover]

It's been a month how did u do 😊

[@xai5387]

Just did the workout and I don’t think this is burning as much as 500 cal, but it does feel good doing it.🙂 I only struggled a bit with the squats. I’ll be coming back for this workout.😋💫

[@dianaalcobia1178]

Really 500calories in 20min? Not sure about that, only if you are very overweight. But I loved the workout! 😃 I will repeat it many times for sure! Keep up with the excellent work!

[@Nobadaddiction]

We tested it with a calorie heart rate monitor and was close to 500 calories. Of course it would vary from person to person but it's around those lines. Happy you like the workout. Keep crushing it babe! 💪

[@dianaalcobia1178]

If you tested I then believe you. I’m very surprised though. Thanks for the reply :)

[@simonekirchgasser1784]

i tested the workout and its 150 calories

[@dianaalcobia1178]

@@simonekirchgasser1784 makes more sense. Maybe maximum of 200calories if you push a lot...

[@i.am.godsgirl]

I burned 143 calories. I realized within the first 10mins that I wasn't going to burn anywhere close to 500. But I did enjoy the workout overall.

[@mels_home]

this workout is not too hard, nor is it too easy! it's perfect for intermediates, who have been working out for a bit, but not long enough to do advanced workouts! (i'm one of those people, so i enjoyed this workout!) it was moderately easy and also hard, i struggled on some sets, so it's perfect for me. my shirt is sticking to me and i'm sweating!! i love it

[@kellymitcheltree8852]

I just started HIIT about 3 weeks ago, this was my first video and I loved it! I swear by nobadaddiction! Thank you for all of your awesome trainers and videos! Kelly Mitcheltree❤

[@nouranmahmoud1389]

First I couldn't complete it Now after two weeks I complete it ❤ I was exercising three times a week. Keep going never give up!

[@kkronkk]

Don't worry so much about your weight. Eat what you love and don't do exercise to the extent that is damages your body. Live your life the way that makes you happy. We are all human and should not let our weight define us, none of us are perfect and we are all different. Please keep this in mind while making a lifestyle for yourself. ♥

[@pardeepKumar-dq4nn]

Yaa you are right but it is our responsibility to be fit

[@kkronkk]

@@pardeepKumar-dq4nn you choose what you do in your life, and if you choose to work out, work out. Do what's best for you. Personally, I enjoy working out 2 times a day and going for a jog, but I never overwork my body. I have started eating what I enjoy and stopped counting calories. I am more healthy than I have ever been. None of our bodies are the same, though, so what works for one person might not work for others. Just work out enough to still enjoy yourself! We shouldn't spend our times avoiding things we love and doing things we hate.

[@omotolanifolarin4727]

Thanks alot, U know what, have been doing both cardio and strength training, though am always sweating when am through with them, but with this 20 min cardio HIIT I am soak in sweat, like it dropping to the floor and am looking at, I feel so amazing after finishing this, like I felt something challenging me. This is literally the best I have seen so far on KZbin

[@trinny_y]

Me after discovering the milkshake I drank has 400 calories in it (wtf)

[@shoeba5692]

😂 that's what I thought ..

[@helenapaduelimachado5062]

The workout was fine. Title very misleading, you should change that.

[@zeytofilm]

Why is it misleading?

[@bbxjenny]

I am 7 months postpartum to my first child, and I haven’t workout ever since. This workout made me feel I’m out of shape (bc I am), but it also made me realize to not give up! I just wanna lose my baby fat and this video was perfect for my time 🙏🏼

[@oliviamarie1375]

You got this!! :)

[@bbxjenny]

@@oliviamarie1375 thank you ! 🥺

[@rosalim4871]

How are u know.

[@rosalim4871]

@@bbxjenny ?*

[@margaritagaona]

DAY 1 : OMGGGGGGGG. I try my best to workout everyday but its hard when you work full time and when you are a mom . I go to the gym like 12 times a month and haven't noticed any results so I am going to try to do this workout everyday for 3 weeks to see if I notice any results (: this is so hard , I wanted to quit but when I was done mentally I felt good . and I feel energized and motivated , great video . I will be back tomorrow . Weight :131lb DAY 2 : I wasn’t feeling motivated to do this workout. I woke up a bit sore. But I have GOALS. So I’m not giving up. :p. 20 min of my life is nothing. Day 3: Just realized I should have measured my stomach lol . Either way , todays workout was much easier . I was super motivated today . I feel happier working out . I can't wait to see what I look like on day 7 . Day 4: I went to universal and I didn't have time to do this workout but I want to say that walk at universal was a workout :) Day 5 : I only did 10 min of this video because I was feeling depressed and tired . next time :) AS THE DAYS WENT. ON ( 6 DAYS TO BE EXACT ) I WAS FEELING SAD AND DEPRESSED BUT IM BACK (: I LOST 3 POUNDS WHILE I WAS WORKING OUT BUT I PROBABLY GAINED THEM BACK LOL DAY 6: I am back at it again , weight 128 , the exercises seemed so easy I hurt my hand while I was at the dental office :( I need to be more careful , can't wait till my hand heals :P

[@Nobadaddiction]

Thank you Margarita for your feedback❤️💪 Keep going and let us know about your results 😍🔥🔥

[@margaritagaona]

@@Nobadaddiction thank you so much for the amazing videos . They are quick and easy . I can't wait to see results (:

[@margaritagaona]

Day 5: I only did 10 min of this video because I was feeling depressed and tired . next time :)

[@ЛораБетова]

You can do this, Margarita! Keep it up!

[@j.1528]

Kind of a misleading title and it felt like half of the moves were abs which is disappointing as I was expecting more high intensity moves to get my heart rate up:/

[@battoryi.]

Буду делать эту треню на протяжении месяца ( пока она не станет для меня легкой). Рост 162, вес 63.6 , хочу 52-53. Физ подготовка ужасная😢 Соблюдаю дефицит калорий (при активном дне ем 1100-1200, если халтурю или треня не оч интенсивная, но я не могу делать по состоянию мышц другую, то на 800-900 питаюсь) Белок 60-70% от рациона всего 1 день - смогла сделать 16 минут. Очень тяжело с самого начала 2 день - смогла сделать все 24 минуты, было также тяжело 3 день - супер болели ноги и тряслись при приседаниях, так что я делала пилатес 10 мин + треню на спину 10 мин. + 6300 шагов. 12 минут еле как этой трени выдержала, но не иак интенсивно было 4 день - В начале было намного легче, смогла сделать все интенсивно, на 12 минуте стало тяжело как обычно. Но уже что-то, ибо упражнения в планке лично мне тяжело даются, прям очень 5 день - Смогла выполнить все 24 минуты без долгих дрполнительных перерывов (Обычно где-то на 14 минуте мне приходилось умываться и +- в себя приходить, ибо пот лился ужасно, каждые 5 сек приходилось вытираться) Удивило то, что живот утром подтянулся хорошо так, как будто меньше стала талия и внешняя часть бедра, хотя по весу всего -300 грамм, в см вообще нет изменений. 6 день - Нижняя часть живота подтянулась. Я стала выглядеть намноооого меньше в профиль (сбоку). Тренировка далась на ура! Без долгих дополнительнвх перерывов (я ставила на паузу часто дополнительно). + Сокращала перерывы 45 сек из самого видео. Убирала пот 1 раз, вместо 4 как обычно ❤ + 6к шагов сегодня. Поела на 1000 ккал 7 день - Выполнила как обычно до конца, но потребовалось делать перерывы 5-10 секунд чаще, чем вчера (штук 5 было). Последнее упр заменяю обычной планкой, ибо я так и не поняла как его делать. Она соприкасается пола носком и верхней частью стопы, я хз как так можно, у меня тупо колени падают без нагрузки, если я носок выворачиваю. Из нового то, что я смогла делать приседания с прыжками в 180 гр. без доп перерывов. Это было очень сложно для меня. Также было проще с руками (буквально стонала от болт каждый день, но не сегодня), первые упр в планке были проще и пульсация в приседах тож 8 день - Решила попробовать новую тренировку ( та самая из тик тока -1 кг). Сделала 16 минут от новой. Из этой смогла 6-7 минут выстоять. + 5300 шагов, но питание немногт просело. Калорий не перебрала (1000), но жиров и углеводов больше, чем обычно :( 9 день - Делала другую треню (45 мин кардио в оригинале, но смогла сделать 16 минут, тк к сожалению не угадала с ней. Это скорее был 16 минут мучений ног, чем кардио) Из этой сделала 20 минут, но 3-4 упр скипнула, тк ноги трясутся и так, я не смогла бы физически осилить берпи с приседаниями/ прыжки в приседаниях 💀💀 По весу нет изменений, но я вижу, что складки на животе стали «желейными», отлипли от костей. Следовательно жир начинает плавиться и скоро это место похудеет))) +- 6 дней скипнула, извините, просто не хотела тренироваться 15 день - сделала фулл и практичнски не устала, берпи смогла пропрыгать 30 сек, рекорд для меня. Обычно после 15 сек мне надо было ставить на паузу, чтобы отдышаться. Пота было намного меньше

[@battoryi.]

на 4 день нет никаких улучшений в теле. Мб немного талия уже, но там 1-2 см, что не играет никакой роли

[@ijk986]

Keep going

[@zachemnikblin]

Ну как результаты?

[@battoryi.]

@@zachemnikblinотвесов не было, но тело подтянулось. Немного забросила трени вообще, но сейчас опятт вернулась и делаю другую намного сложнее (45 мин на 1к калорий в названии, по факту 500-600). Там ужк отвесы есть, + живот уменьшился в 2 раза и бедра стали заметно меньше. Кажется новая треня от этого же канала

[@battoryi.]

но она очень сложная. Эта дается мне уже намнрго проще и по ощущениям сжигать стала меньше

[@carinaearl]

This workout is no joke! So good for when you need a full sweat but don't have much time:)

[@HIITtheGROUND]

Cardio HIIT is always intense but feels soo good when complete!

[@rileygshep7606]

Sweat a lot don’t mean you burn lots of calories

[@ittle5628]

start: height -156m, weight - 55kg day 1: completed (well almost because I didn't do the burpees) with 1kg ankle weights and nearly vomited, then did 2 different other workouts. day 2: day 3 day 4: day 5: day 6: day 7:

[@user-op5ow1tc7s]

good luck ❤❤

[@ittle5628]

Thanks, I stopped but I'm getting back to it now@@user-op5ow1tc7s

[@gotchaboii8499]

ive been a gym-goer MALE for years now, Im quite built, and this workout really kicked my ass (yes I neglect cardio...).

[@autumnsbiggesthoe2166]

I’m extremely overweight, 175cm and 104.9kg to be exact. I just recovered from Covid as well so my lungs are out of wack. I’ve always hated how I looked and wished to be slimmer but I never could commit to a workout properly (I mainly did a walk once a week). However today I decided to get in better shape for the sports I play and so I can be comfortable in my own body. This workout was really good, although I did replace a few exercises with running on the spot as I couldn’t too them. I’m going yo try and aim for 2-3 workouts per week but I also have a few other sports I play so that may contribute. Hopefully I’ll maintain this and update how things go xx Day 1: Went better then I expected, had to skip maybe 3 exercises and change them to running. Definitely got my heart rate up and made me sweat but it went back to normal pretty quickly. Feeling good after it :)

[@Nobadaddiction]

Oh honey you doing great and we are so proud of you!❤️ Thank you for sharing your story❤️ We're here for you🥰

[@sehmort]

So MY Apple Watch said I burned 146 calories. So, someone’s watch is lyyyyyyyiiiinnnnggggg. Just sayin.

[@jeffreymeinke9169]

@@user-li1yu3sy9t So according to that information @sehmort must be burning 354 cal after the workout....so she burns more than double the cal afterwards , than in the actual workout haha, yes of course lol 🥰🙈....that would be indeed great if it would be like that ;)

[@fefeflake5893]

I guess it depends on body sometimes there can be changed but I'm not exactly sure so don't come after me :)

[@chasedk2147]

Depends on your body

[@studymedd]

How much your calorie burned is depends on your body fat, body metabolism, body temperature, room temperature, heart rate, the intensity of your movement, flow of the exercise (do you stop earlier or do you lower the intensity at the end of the movements), and many more..

[@user-zg6nl7nu4w]

The calories you burn throughout the workout depends on your fitness level, body mass, fat percentage, and many more determining factors! Nobody burns calories in the same rate. Please get your fact straight before making such comments.

[@Meraki_000]

I have been doing this kind of burn 500 cal workouts but the longer ones! And i really found those too hard amd it was pressuring my body so i started doing the shorter but effective ones and i found this one! I have completed it in the first try so yeah and since it's winter and it's kinda cold i didn't sweat much but i sweated more than the previous workouts i have done So it was a success I'll do this for 2 months and let's see where it goes!

[@meghanmcluvin2010]

i think this workout is definitely pretty good for those who are just starting to workout, I had to modify a lot of these exercises to be more intense and more difficult for me personally. Also I think the breaks are too long

[@Nobadaddiction]

Hi, we have a new much tougher workout coming out today. Check out the channel for 40min killer HIIT. It’s VERY HARD!

[@melxdiq842]

babe- if you don't know anything don't mess around- hiit workouts are supposed to have "long" breaks because- well search it up.

[@Mariya.Melting]

Ok : burned 350 but at all rest seconds I did hight knees and added difficulties to each exercice. It's really depending on the weight, size, age, habits (if every day = sport = less kcal burned).

[@pavlabitterlichova382]

The workout is great. I’d fix the caption, even though every body burns differently, you won’t burn 500 cal in 20 minutes. I feel great after a short workout, it was good. I’d make the instructor not look bored 😐 Otherwise thumbs up.

[@phreashsama]

so passive aggressive lmaooooo

[@kurshidmazar8274]

I have been doing this work out for 1 month I have lost 5 kgs..it's so good

[@habibamd5352]

How many times did u do this a day?

[@alexandrawilde3637]

Love this workout - do it together with my teens twice a week when we are low on energy and need a boost.

[@HIITtheGROUND]

thats so cute!

[@tathoye]

Y’all I lost 20 lbs in 1.5 months from just being consistent. I fell in love with strength training and do it 2-3 times weekly. I also do HIIT, TRX, and Zumba. I tried Chloe Ting’s 2 week shred at the beginning and after two weeks, I realized that it’s not for me. Now I just do what I love and focus on feeling better than looking a certain way. I’m soooo happy that my mindset has shifted as I was too harsh on myself and am just focusing on being happy now 😊

[@outsider-s6522]

congrats!

[@HIITtheGROUND]

wooow respect! these are amazing results

[@utkarshanegi481]

You said the same thing in another video

[@tathoye]

@@utkarshanegi481 yes because I watch multiple videos!

[@urfav7372]

Im gonna document my journey for the next few weeks! :,) Week 1: Day 1: 60kg (female 1.76)

[@Nobadaddiction]

Oh yes please!😍💪

[@linolinolino9436]

don't give up!!

[@_grumpytoad]

Found this channel during the pandemic. These workouts really helped me work through those troubling times. Fell out of touch with you guys, but recently rediscovered you. This video is my first workout with you guys in years and it feels GOOD to be back! ❤💪🏻😁

[@celinelawrence8692]

I love this workout, it absolutely kills me, but burns about 200 cal, not 500. Still an awesome workout though and will for sure continue to do it.

[@cecydeleon6050]

It depends on your weight, height, age, muscle, etc. And this workout since its cardio, for the heart, it fastens your metabolism and your calories will burn in the next 24 hours until your heart slows down, so you will end up burning 500 calories or so.

[@itsnotfitness]

Yes, fitness helps fight depression. Exercise boosts mood, reduces stress, and makes you feel better overall.

[@gfyruby]

i’m so proud i did the entire workout and i stopped a few times during activities but i completed the entire thing.

[@ashleymckinney2002]

Love this! Got my heart rate and endorphins going. Great music and good mix of new moves and oldies.

[@mochamadhusni235]

i had anemia, this is really tired exsercise for me. i write this comment after didnt make it to a half burpees.. i am shaking right now, but i didnt regret it. i enjoying this exsercise because i trust myself will chance like time flies. thankyou, i will finnish this exsercise soon

[@ninalower9015]

Went for it because I wanted a tough cardio HIIT session... ended up doing my own exercises and burned 200 cals with those. If you just got into Fitness it’s a nice workout but for advanced people it’s way too easy

[@Nobadaddiction]

Will have this in mind and try to do more intense and hard workouts in the future! Any suggestions are more than welcome! 😊

[@nessiemupfeki]

Stop lying about burning 500 cal in this 20 min workout and you will get more viewers. Start with honesty first!

[@staytea6833]

Yes, I did my own workout and then this video.. reallt was a killer but it was to easy... I wasn’t crying wanting it to be done like I usually do when it comes to intense workout 😭

[@cactus4874]

@@nessiemupfeki It's mainly cardio, which means it doesn't burn 500 cal DURING the workout - It kicks up your metabolism and throughout the day, depending on your BMR, you will get close to burning 500 cal more than you usually would on an average day because of the increase in your metabolic rate

[@hasanr9326]

@@Nobadaddiction which app do you use to routine workout i mean that one which screams to go and rest etc

[@eksix727]

I created a new rest day similar to a typical rest day and it's called: "nodor day". Usually, when I do a rest day, I don't have the strength to go back to exercise the next week, but a "nodor day" is a day when I try to lose weight without pressure, for myself, with as many breaks as I want, and for now it works out. Nodor day - No hardcore day. I do it once a week, usually on Sunday. 🎉❤

[@inarush4eva]

Day one: did 12minutes (but I did it in the morning w out eating before so that may have affected it) *** I ended up finishing the workout after resting for a couple of minutes!! Like to remind me

[@ZephyrBTD]

Bro ended after day 1

[@miaatencio5210]

I am INFURIATED. I will admit I don’t know much about nutrition (and that part is on me), but I’ve been trying to lose weight and it’s very hard. I used to do his workout out multiple times a week and I haven’t been really seeing results. Now I know why, I’ve been burning half as much calories as I thought, which has really discouraged me.

[@rebeccaknowles5278]

Definitely not a 500 calorie burner. I wanted a blast 20 mins to finish my day but this wasn't that. Scraped 160 calorie burn. Defo a beginner workout.

[@Nobadaddiction]

Keep an eye out for our next workout. You can try and keep up, it's going to be a hard one 😉💪

[@DANI__735]

But it still worked

[@DancewithRimmi]

I start this workout 14 years old 160cm but 50kg 😢 Day 1: Sweat alot and little bit hard also hope this works 💪 Done ✔ ✔

[@katrineogmai]

Yeah this aint it girly, this was easy af and misleading af with title. Would probably Only burn 130-150 No matter how fast you did the workout. Come again.

[@jazminzacarias4273]

Not easy for beginners tho...

[@badzula93]

@@jazminzacarias4273 yea it's not easy for beginner, and they still wouldnt get the results of 500 calories burned because they would probably take a lot of breaks, have bad form etc.

[@sophiad1620]

Fr I burned 37 in the first half and went to do a different workout

[@Kasthuri-fb6rt]

I'm 18 yrs old and I'm 63 kg with 157 cm height... I'm going to do this workout from tomorrow onwards, will update on following days Day 1 : 63 kg Day 7: Day 30: Day 60: Day 90: Day 120: Day 150: Day 180: Day 210: Day 240: Day 270: Day 300: Day 330: Day 365: Life update:

[@biancahking]

Fun workout, but agree with all the comments about calorie workout. I work out daily and this gave me only 100 calories on my Apple Watch. I do like the style and pace, very doable but still got a good sweat and heart rate going. Thanks!

[@harshitsup5756]

I burnt 500 calories workout after this workout in resting phase also u burn a lot of calories

[@dejaniracosme7822]

With your other workouts, how much do you burn? If you don’t mind me asking.

[@harshitsup5756]

@@dejaniracosme7822 try insanity workouts