The 10 best exercises for weight loss

this is a 15 minute cardio workout we're going to do 15 moves 40 seconds of work 20 seconds of rest you don't need any equipment for this workout there is jumping but i will show you the no jumping modifications so that you can do.

this workout without jumping if that's what you want and this workout is part of my 30 day so i'm going to put on the timer and then we'll get started so the first move is spot jog that's the move if you want to jog.

if you don't want to jump then you can just march on the spot all right choice is yours so when the timer rings we'll get started spot joke keep going we have about 20 seconds left five seconds rest next up is jax.

that's the move if you don't want to jump just do this okay choice is yours we're going to start after this little break all right let's go so we have about i think 10 seconds to go yeah 10 more seconds keep going.

rest next up we have high knees that's the move if you don't want to jump high knee marching okay be sure to lift your legs up especially if you're marching let's go 30 seconds you can do this don't give up keep going 20 seconds 15 last 10 seconds rest it out catch your breath next up we have gutsy hop curtsy if you don't want to jump cut see gutsy okay joyce is yours we have about 11 more minutes you got this keep going don't give up.

right take breaks but don't give up hit pause but restart all right rest it up next up on the mat we have plank runs okay if you don't want to jump in back in back choice is yours all right 30 seconds last 20 seconds fifteen ten three two one rest all right five moves done ten on a jog march all right so 15 seconds you can do this all right rest next up if you're jumping with me we're going to do in up punch punch down back if you don't want to jump in up punch punch down back back all right choice is yours get into position go pressed next up again on the floor we have blank jacks all right if you don't want to do that you don't want.

to jump out out in in choice is yours all right 25 seconds 20 seconds 15 seconds to go you got this keep going 10 seconds keep going don't give up you're almost there 5 4 3 2 rest all right we're more than halfway there it moves down seven more to go.

if you're jumping with me lunge knee lunge knee hop if you don't want to hop lunge me lunge me okay let's begin so we're doing the right leg first then we're gonna change legs 20 seconds 15 legs are burning.

i know this one's not easy really burns up the legs rest same thing on the other leg left leg goes back hop lunge or in lunch choice is yours after this we just have five more minutes 30 seconds you can do this we have about 20 seconds left legs are burning you're down to the last 10 seconds 5 seconds and rest all right next up is spot jog need to change this mat spot job okay if you don't want to jog march catch your breath i need to catch mine okay 20 seconds rest next up three pulses one two three forward one two three back okay and repeat if you don't wanna jump one two three step one two three step let's begin 15 seconds legs are really on fire 10 seconds keep going you got this and rest ah.

all right next up is an easier one hop hop criss cross hop pop this if you don't want to hop let me show that again side side knee side side knee we have two more moves after this that's it and you're through so stay with me keep going no giving up take breaks hit pause but no giving up 10 seconds before your body your mind's gonna give up right all right rest next up if you're jumping with me is squat okay if you're not jumping with me squat.

up squat up one more move after this that's it 25 seconds and then we are on to the last move for the workout 20 seconds 10 seconds five seconds rest okay next up is slightly challenging but you can do this we have plant jack shoulder tap that's the move if you don't want to jump out out in in tap tap choice is yours okay let's go last 40 seconds of the work